atlantis Stairway to 9/11

Date: 2025-08-12
AO: atlantis
Q: Hammer
PAX: Clerk, Furlough, Hammerhead, Smokee, Bougie, Palmetto, Trevor Pevovar, Forceps, Raisin, Hubble, Hound Dog FNGs: 2 Hubble, Hound Dog
COUNT: 11
WARMUP: SSH, IW, HW, Down Dog -> WGS, OYO leg stretching, Mosey to Nationals Park.

THE THANG: Each full flight at the first base gate is 35-40 steps. Workout translated to ~25% of a 9/11 Stairclimb.

4 rounds (endurance building)
– 2 flights, 9 V-ups, 11 Merkins
2 rounds (partner pairs),
– 3 flights, 15 air squats, 10 plank jacks
Mosey to Riverwalk benches
2 Rounds Strength-building
– 10 Single Leg Step-up and jumps (ea)
– 10 Single Leg Get-up and jump (ea)
– 8 Bulgarian Squats (ea, weight optional)

MARY: Deadbugs, Hollow Holds, Plank hold

ANNOUNCEMENTS: 9/11 stairclimb is coming up. Check Announcements for links to the channels for the climb and the rucks.

COT: Stairs, like life, just keep coming at you. Look to your community for the motivation to keep moving forward, one foot in front of the other.

Tags: atlantis, Clerk, Furlough, Hammerhead, Smokee, Bougie, Palmetto, Trevor Pevovar, Forceps, Raisin, Hubble, Hound Dog