Date: 2025-06-13
AO: atlantis
Q: Hammer
PAX: O’Captain, Hammerhead, Jonathan Wren
FNGs: None
COUNT: 4
WARMUP: SSH, DQ, I/Y/T, Down Dog -> WGS, Good Mornings, Hammy Stretches, 5 minute mosey.
THE THANG: Four Stations, EMOM switch, 20 minutes of work (OYO but together) 1. 60# Sandbag, Single-leg Posted Deadlifts
2. 60# Sandbag Clean and Press
3. 30# (each hand) Farmer’s Carry
4. 20# Plate, Bulgarian Split Squats
MARY:
1. Freddie Mercury Double-taps (4ct, IC, 20)
2. Flutter Kicks (4ct, IC, 25)
3. Hollow Body (40 sec)
4. Low Plank (60sec)
ANNOUNCEMENTS: New Sandbag/Kettlebell AO starting on Wednesday June 18th, 0530 Look for “TheDriveway” Channel for more info!
COT: Community keeps us motivated. Thank you for being my community.
Tags: atlantis, O’Captain, Hammerhead, Jonathan Wren
F3 The Capital 