atlantis Needed more stairs

Date: 2025-09-19
AO: atlantis
Q: Hubble
PAX: Clerk, Hammer, Hammerhead, Forceps, Palmetto
FNGs: None
COUNT: 6
WARMUP:
Good mornings
Arm circles
Beet pickers
hamstring stretch OYO
Cobra Kai
Mosey to Nats Park stairs

THE THANG:
10 Derkins
Stairs
10 Monkey Humpers
Stairs
10 Burpees
Stairs
10 Dips
Stairs
(Repeat 4x)
Pause halfway for reverse planks and LBCs to spare dying legs. Modify counts as needed.

Backwards run halfway back
Single leg step ups
Mosey the rest

MARY:
15 Xs and Os
15s Side Planks L and R
20 Heels to heaven
60s Plank hold
20 Dead Bug

ANNOUNCEMENTS:

COT:
Sometimes challenging to let go of responsibilities – pride, fear, credit, etc.
But one person isn’t as strong as a team. Even if you are smarter, faster, stronger, more capable – you’re just one guy.
This coming week, look for ways to build up your teammates and multiply your efforts.

Tags: atlantis, Clerk, Hammer, Hammerhead, Forceps, Palmetto