Date: 2025-10-17
AO: atlantis
Q: Hammer , Bougie, Yertle The Turtle
PAX: Clerk, Hammerhead, Palmetto, Hubble, Deflator
FNGs: None
COUNT: 8
WARMUP: ChickenFat warmup, courtesy of Yertle: https://www.youtube.com/watch?v=2mcsVgIU1K0 (Pushups, situps, jog-in-place, SSH)
THE THANG: Two circles, 60 sec on/10 sec to rotate, 3 cycles of each circle. 1 brief mosey in-between circles
—Circle 1—
Station1) 60# sandbag bent over rows
Station2) 40# sandbag thrusters (pushup, squat-clean, OH press) Station 3) Hold ankles for Station 4
Station 4) Nordic Curls
—Circle 2—
Station 1) 75# sandbag RDL
Station 2) 25# sandbag pushup-pull-throughs
Station 3) 50# sandbag curls
Station 4) 2×30# ruck farmer carry
MARY: WMH, plank
ANNOUNCEMENTS: Sign up for TheGrunt, still available slots for Old Rag, COT: Take care of your circle. Work with your team, your community.
Tags: atlantis, Clerk, Hammerhead, Palmetto, Hubble, Deflator
F3 The Capital 