Date: 2025-09-30
AO: atlantis
Q: Hammerhead
PAX: Hound Dog, Palmetto, Deflator, Infinity, Hubble, Bougie, @Milkshake (downranger) FNGs: None
COUNT: 8
WARMUP:
Longitudinal Straddle Hops (fr/back vice side to side)
Sequence of 1 TTT, 2 CPs, 1 TTT, 3 Bps, 1 TTT, 4 GG, 1 TTT, 5 Root vegetable extractors, 1 TTT
Imperial Crossovers
Soccer Ball Taps (w cones)
One Legged Tee Claps (our “go-to”)… then Easy Tree Pose (15 seconds each leg)
THE THANG: Mosey to Delta Pier
Small rock set (ea hand):
Weighted Moring Glories (10x ea side)
Soccer Ball Rock Taps (4-count)
Weighted squat with Calf Raise (4-count)
Lunge Ladder (actually on floating wharf)
– Reverse lunge w/Twist (hands on hips)
– Side Lunge
– Reverse lunge w/KneeUp
– To-the-side Lunge (copperhead style,alternating)
– Reverse lunge w/Kickout
– Forward lunge and Twist (helo arms)
MARY:
INS AND OUTS (4-Count: 10)
VERTICAL MERCURIAL bicycles (in cadence: 15)
SQUAT-down-CRUNCH (4-count 20)
CRAB KICKS w/out tap, side tap(in cadence: 15)
Four-count PLANK JACK’s (wide wider widest)
Mtn climbers triple threat (10/20/30 single count)
SUPERMAN HOLDS (30s)
Alternating Shoulder Taps (4-count 10)
Mighty Man HOLDS (10s ea side)
ANNOUNCEMENTS/PRAYERS:
In solidarity with the Mormon church that was sadly terrorized in a shocking ramming/shooting/burning attack near Flint, Michigan. Also for the victims of the restaurant shootings by a sniper in Southport, North Carolina. And for a reduction in mortality violence pervading our society and an increase in Love throughout our communities.
COT: Ethos of Balance
Find your Center, and actively try to MAINTAIN it!
Note to Self: Remember your household Div of duties, balancing act
WORK-LIFE balance more aptly termed ‘Material – Spiritual Balance’
Find ” the joy of the task” whether a mundane chore or a grueling challenge, or anything in between
Tags: atlantis, Hound Dog, Palmetto, Deflator, Infinity, Hubble, Bougie, @Milkshake (downranger)
F3 The Capital 