“The Norwegian Blue prefers kicking on his back!”

Date: 2026-03-13
AO: Atlantis
Q: Hammer ,
PAX: Palmetto, Mom’s Spaghetti, Hammerhead, Hound Dog, Forceps, Hubble, Hammer FNGs:
COUNT: 7

WARMUP: Ssh, wgs, iw/HW, wmh, oyo quad and hammy stretch.
mosey to the bridge
THE THANG: Norwegian 4×4: 2 minutes across the span, 2 minutes return; 85-90% effort (4 minutes, 4 times). Each of the 4 rounds separated by 3 minutes of low intensity exercises to bring HR down – including core work, chest iso-holds, squats, etc. MARY: none
ANNOUNCEMENTS: Murph + convergence coming up. Need Qs for next week!
COT: Life gets better when you put 30 seconds of thought and effort into something for the next person to come along.