Date: 2025-07-01
AO: atlantis
Q: O’Captain
PAX: O’Captain, Gretzky, Homer
FNGs: None
COUNT: 3
WARMUP:
Cherry pickers
Good mornings
Side straddle hops
Don Q
THE THANG:
Mosi for dips, lunges and burpees
Nats stadium climber
3 rounds, air press, car dry docks, lunges and bear crawls
2 stadiums runs, 3 and then 5
Rock workout
Thrusters
Bus drivers
Merkins on rock
Squats
Mini Rocky run to navy steps
Bear crawls and air squat finisher
MARY:
Bows and toes
Mt climbers
Sit-ups
Gators
ANNOUNCEMENTS:
COT: courage over fear. See pic to follow…
Tags: atlantis, O’Captain, Gretzky, Homer
F3 The Capital 