Date: 2025-07-25
AO: atlantis
Q: Hammer
PAX: Clerk, Hammerhead
FNGs: None
COUNT: 3
WARMUP: Moroccan night club, little arm circles, I/Y/T, face pulls, IWs, Hilbillies, Willie Mays Hayes, Down Dog-> calf stretch -> elbow drop -> WGS Mosey to Garfield Park.
THE THANG: 3-ish rounds.
10 pullups (assisted or solo)
10 Matrix Squats
10 Nordic curls (using the lowest bar to brace)
20 calf raises
20 heels to heaven (leg lift with a pulse at the top)
MARY: Flutter kicks, penguin taps, plank, freddie mercury,
ANNOUNCEMENTS: Ruck and Float tomorrow. 9/11 stair climb (on a thursday!) upcoming. Regional is asking us to put In Case of Emergency information in our slack profiles.
COT: Even when things are bleak, keep putting one foot in front of the other, Keep your chin up to see and take advantage of opportunities that are offered.
Tags: atlantis, Clerk, Hammerhead
F3 The Capital 