Date: 2025-06-10
AO: atlantis
Q: Forceps
PAX: O’Captain, Hammer, Hammerhead, Forceps, Consignment
FNGs: 1 Consignment
COUNT: 7
WARMUP:
Good Mornings, Willy Maze Haze, Root extractors, Arm circles (forward & back), Phelps Squats.
Mosey to the bridge
3 rounds of Single Leg Steps ups and Dips in Cadence
THE THANG
Mosey to rock pile for 30 min of rocks
Grab a large rock and two small
Rotate left around the circle between each exercise
3 sets in cadence to 10 of the following
Curls for the Girls
Tricep overhead extension
Rut rows
Bus Drivers
Wonder Bras
Ground Pounders
On your six for 3 sets of 10 in cadence
Rock Press & Skull Crushers
Switch to small rocks – 2 sets of 10 in cadence. Rotate between exercises Tricep extensions (downhill ski)
Nippers
Raise the roof
1 set of 10 count each:
Rockies, Heal Taps with Rocks, Boat Canoes with rocks extended to side
Mosey back to bridge benches
Box cutters in cadence to 10
LSF in cadence to 10
Erkins on my down to 10
MARY
All in cadence to 10
Side Straddle Hop, Hill Billies and Imperial Walkers, Freddie Mercuries, LBCs, Dying Cockroach
ANNOUNCEMENTS:
Check slack for posts on Atlantis Friday AOs as some may be a ruck.
COT: YHC discussed a recent trip to Gettysburg where I was humbled by the massive bravery and sacrifice each side made for their country. Knowing that going forward meant likely death and they did not waiver or hesitate. Key takeaways:
Drive hard through life’s terrain fearlessly and with passion living each day like it’s your last. Pick your brother up when they fall and help tend to the wounded in our lives.
Tags: atlantis, O’Captain, Hammer, Hammerhead, Forceps, Consignment
F3 The Capital 