Date: 2025-06-03
AO: atlantis
Q: 9-Lives
PAX: 9-Lives, Infinity, Smokee, O’Captain, Hammerhead, Forceps, Hammer, Clerk FNGs: None
COUNT: 8
WARMUP:
LBAC forward and reverse
Learning to Phelps
Grass Grabbers
Piano tappers
Lateral runs around chairs
THE THANG: 🐻 with 6pack
4 corners around the tables
Each round had a regression in reps
tel:50-40-30-20-10
We split into 4 groups of 2 starting at each corner.
The corners
Flutter Kicks
Penguin tappers
Shoulder taps
Plank jacks
All completed – went to concrete bench wall for additional exercises
Dips, gas pumpers, hello dollys, ankle grinders
MARY: Broga
ANNOUNCEMENTS: Check slack for convergence
COT: :white_check_mark: Q closed in prayer
Thank you for allowing me to Q hope it was up to snuff for you HIMly men!
If Clerk sees this – make sure to message me next time you come to St. Charles we can hit a BD.
Tags: atlantis, 9-Lives, Infinity, Smokee, O’Captain, Hammerhead, Forceps, Hammer, Clerk
F3 The Capital 