atlantis DOMS for dayz

Date: 2025-11-14
AO: atlantis
Q: Hammer
PAX: Teenager, ádhúil, SeaCow, Palmetto, Sideout
FNGs: None
COUNT: 6
WARMUP: SSH, Good Mornings, WillyMaysHayes, DownDog, WGS, Cobra Kai, Rockettes, Tempo Merkins, Beast Merkins, THE THANG: Mosey to Delta Dock.
Two Rounds: Box Jumps (10) Single-Leg Get-ups (10 ea), Jump Squats (10) Mosey for about a minute + sprint hard-as-possible for ~30 seconds
Two rounds: Cossack Squats (10 ea leg), Matrix Squats (10/partner), Calf raises (50), Mosey for about a minute, sprint hard-as-possible ~30 seconds Finish with 20 jump squats – burn out, all out.
MARY: V-ups, Freddie Mercs, Hollow Body Hold (30 sec), Heels-to-heaven, and something Seacow called that I forget ANNOUNCEMENTS: Vote in the poll for Hammerhead’s going-away party.
COT: Be nimble. Be humble. Be self-aware. Do the things you have to do first, then the things you want to do.

Tags: atlantis, Teenager, ádhúil, SeaCow, Palmetto, Sideout