Date: 2025-08-22
AO: atlantis
Q: Hammer
PAX: Hammerhead, Raisin, Furlough, Clerk, Trevor Pevovar, Palmetto, O’Captain, Hubble FNGs: None
COUNT: 9
WARMUP: SSH, IW, HW, Down Dogs -> WGS, I/Y/T, Face Pulls; Mosey to Canal Park
THE THANG: Canal Park: stopped for a quick set of Durkins, Leg-up Crunches and Heel Taps. Mosey onto Garfield Park for the Main Event. Partner workout. 2 rounds
– 5 Pullups (with help as needed) on bars.
– 1st Pax does CDDs while 2nd Pax crabwalks 50 yds
– 2nd Pax calls 1st and begins Heels-to-heaven until 1st arrives – 2nd pax crabwalks back to start, calls 1st and does CDDs until he arrives. Burn out on pullups. Mosey back to start.
MARY: High-to-low-plank in cadence around the circle (avoiding the poop!)
ANNOUNCEMENTS: Sept 11th Stair Climb. I’ll carpool, leaving from my house at 4:00. LMK if you want a lift.
COT: You’re both working your asses off. Face in the dirt, Face to the heavens, wondering why it’s not your turn to crabwalk yet, cursing out your partner for being slow. Communication is the key to understanding each other. Whether it’s your coworkers, your M, your kids, your friends – communicate.
Tags: atlantis, Hammerhead, Raisin, Furlough, Clerk, Trevor Pevovar, Palmetto, O’Captain, Hubble
F3 The Capital 