Date: 2025-08-15
AO: atlantis
Q: O’Captain
PAX: Hammerhead, Hammer, Bougie, Clerk, O’Captain, Furlough, Palmetto, Hound Dog, Hubbell FNGs: None
COUNT: 9
WARMUP:
THE THANG:
Dips
Lunges
Get a rock…try to get a flat one…
Partner workout up to 4 stairs and then back down.
1 run up, partner does merkins
2 runs up, partner does lunges with rotating rock…
3 runs up, partner does shoulder press w rock and mountain climbers on top of rock…
4 runs up, partner does Carolina dry docks and bicycle crunches with rock in air…
Team run back…burpee and run to front of line
MARY:
ANNOUNCEMENTS:
COT:
Pic attached. The power of lifting people up and acknowledging the leaders who shoulders we stand on! Shout out to Hammerhead and Hammer for their great teaching and building the Q up for so long!
Tags: atlantis, Hammerhead, Hammer, Bougie, Clerk, O’Captain, Furlough, Palmetto, Hound Dog, Hubbell
F3 The Capital 