Date: 2025-11-11
AO: atlantis
Q: Hubble
PAX: Hammer, Gutterball, Smokee, Bougie, @Forceps (not sure why I can’t tag?) FNGs: None
COUNT: 6
Today’s Backward’s Day beatdown featured all reverse or inverted exercises for a change of pace. Bougie wished it was Opposite Day and by the end the rest of us did too.
WARMUP:
SSH, Arm Circles, Beet Pickers, Don Quixotes
Mosey to a spot with benches, handrails, and ‘soft grass’
THE THANG:
4-5 cycles (as time permits) of the following:
1 lap or out and back transit (rotating thru options):
-Crab walk
-Reverse lunges
-Backwards run (yves pol)
10 Inverted burpee (optionally to handstand if proficient)
10 Reverse crunches
10 Reverse leg raises
10 Inverted row
Long backwards run (Yves Pol) back to the meetup spot
MARY:
60s Superman hold
60s Reverse plank
Worlds greatest stretch
Cobra Kai
OYO stretching
ANNOUNCEMENTS:
Vote for available times for a going away shindig for Hammerhead
COT:
Many of us are laser focused on the mission, objective, or problem right in front of us. But we need to remember to secure our flanks including vulnerable lines of supply, communications, and opportunities for rest and retreat behind us. This week, take time to look back, secure the ground you’ve gained, and assess your losses. Consider stepping back from the front to recharge, plan, create opportunities for others to rotate forward, and get back to your fight (whatever it may be) stronger.
Tags: atlantis, Hammer, Gutterball, Smokee, Bougie, @Forceps (not sure why I can’t tag?)
F3 The Capital 