Date: 2025-09-16
AO: atlantis
Q: Hammer
PAX: Infinity, Palmetto, Hubble, Bougie
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HW, IBACs, Slow squats w/hip twists, Down Dog, WGS, Cobra, Mosey THE THANG: Elevens on the Nats Park Steps
Bottom of the steps: Manmakers (squat thrust, plank-jack, pushup, jump up.) Top of the steps Jump Squats
–>To the benches (2 rounds):
Single leg step ups with jump
Durkins
Single leg get up-to-jump squats
Dips
MARY: V-ups
ANNOUNCEMENTS: Grunt is coming up. Forgot to mention in the circle – but there’s a book club Hobbyhorse is running, if you’re interested in such things (see Book-Club channel)
COT: On this date in history – the Mayflower departed from England with 102 colonists looking to make a life in the New World. Sometimes you just gotta go all-in and change things up.
Tags: atlantis, Infinity, Palmetto, Hubble, Bougie
F3 The Capital 