Date: 2025-12-05
AO: atlantis
Q: Hubble
PAX: Bougie, Hammer, Hammerhead, Mom’s Spaghetti, Teenager
FNGs: None
COUNT: 6
WARMUP:
Intro /disclaimer
20 each:
SSH
Squats (20 downs)
Imperial Walkers
Don Quixote / Windmills
OYO stretch
20 each
Seal jacks
Monkey Humpers (20 ups or 10 in 4 count)
Hillbilly Walkers
Michael Phelps / Katie Ledecky
Mosey
REPEAT for 3-4 rounds
THE THANG:
N/A
MARY:
Al Gore
Good Morning
OYO stretching
Add PAX shoutouts as time permits
ANNOUNCEMENTS:
Regional football game
Coordinate on slack for plans over upcoming holidays. Hammer (Site Q) will be downrange.
Teenager volunteered to Q an upcoming beatdown (date TBD). Props for taking that first step!
COT:
Sometimes you can feel like you’re stuck in a time loop. Do your best to keep it interesting.
Tags: atlantis, Bougie, Hammer, Hammerhead, Mom’s Spaghetti, Teenager
F3 The Capital 