atlantis Rip Rap Reps

Date: 2025-12-19
AO: atlantis
Q: Hubble
PAX: Hammer, Mom’s Spaghetti, Smokee
FNGs: None
COUNT: 4
WARMUP:
– Seal Jacks
– Root vegetable extractors
– Hillbilly walkers
– Arm circles
– Mosey to quarry
THE THANG:
Get rocks
3x Boardwalk circuit
– John Cusack (overhead carry) 200 yds
– 30-60s Weighted Al gore
– Weighted Lunge walk 100 yds (ab twist on way back
– 21x Standing Skull crushers
– 2×10 Weighted Step ups
– 20 Weighted squats
Return rocks
Bernie Sanders back to Mary
MARY:
– Hollow body hold
– Superman hold
ANNOUNCEMENTS:
See main channel for region calendar and other updates.
IT changes to slackblast and Q signups
COT:
Lifecycle of a rock – Pick it up, carry it for a while, get to know its weight, move it from place to place, and even sing it a song (Hammer). You may even hold onto it longer than others ( Mom’s Spaghetti ). Then finally, it’s time to put it down and move on.

Over time we grow accustomed to our burdens and they become part of who we think we are – remember that sometimes, it’s just a rock.

Our thoughts are with you Bougie.
Safe holiday travels everyone.

Tags: atlantis, Hammer, Mom’s Spaghetti, Smokee