Date: 2026-04-03
AO: Atlantis
Q: Hammer , Hammerhead
PAX: Hammer, Hammerhead, Hubble
FNGs: None
COUNT: 3
WARMUP: The standard. SSH, LBC, DQs, Cherrypickers, IW,
THE THANG: 4×4 Norwegian redux!
>From the “light tower” (that never seems lit), 80% effort towards the navy yard boardwalk, 2 minutes out, 2 minutes back
Once you’re back, 3 minutes of Mary-with-Hammerhead featuring: deadbugs, American Hammers, superman holds, etc.
MARY: Recumbent bikes and heels to heaven. The seated ab circles to close out were a big hit.
ANNOUNCEMENTS: Nothing new. Volunteer to Q at Convergence!
COT: Marshal your energy wisely – don’t self-destruct by taking offense, especially when others’ intentions aren’t to offend.
F3 The Capital 