Date: 2026-04-14
AO: Atlantis
Q: Hammerhead ,
PAX: Deflator, Hammerhead, Hammer, Bougie, Palmetto, Wrigley, Patrick Gradus FNGs: None
COUNT: 6
WARMUP: SSH. DQ, WMH, IW, WGS
THE THANG:
Corey Hart’s Never Surrender – 1985
All PAX – using the mats for knee protection- begin performing No Surrenders nonstop on repeat, and then execute a Burpee each time the artist says Never Surrender in this fit minute ballad (there are twelve instances). Sometime between the third and fourth minute is a Sax instrumental that runs about thirty secs — we will Plank Jack that entire time…then we’ll go right back into the No Surrenders + Burpee combo for the final stanza. Indian Plank w No Surrenders
The entire PAX holds the full plank position, but to complete the setup the PAX at the far right occupies the “first” position and has custody of both balls. All PAX begin in the down/rest position, including the rear PAX who only uses one ball under their right hand. Then, Q gives the “up” signal and everyone assumes the full HIGH plank. The first (rightmost) PAX then transfers the ball to the PAX to his left and immediately completes his 5 NO SURRENDERS— during that entire time the second PAX is holding the ball under their right hand while in the HiGH plank position and all other PAX remain holding their standard HIGH plank positions. When the rear (rightmost) PAX has completed the 5 NS reps, he then takes the second ball under his left hand and returns to the full HiGH plank position, and himself Shouts Out both the “down” signal and the “up” signal, which serves as the cue for the next PAX to complete their NO SURRENDERS while the third PAX takes to holding ball #1 under their right hand while in HiGH plank & the first PAX, who started the whole sequence, continues holding their HIGH plank with ball #2 under his left hand.
Eventually the first (right most) PAX has nothing to do but to hold a standard HiGH plank as the sequence plays out. This continues until everyone has completed the “sandwich” of a single arm ball hold (of ball #1), their five (5) reps of NO SURRENDERS, followed by the second single arm ball hold in HIGH plank using ball#2. Note: In order for the last PAX- after on the far left- after completing their five (5) NS reps- to properly gauge how long to hold that single arm ball hold of ball #2, all other PAX may consider repeating five NO SURRENDERS for a second time but in unison.
NEXT: We performed a potpourri of the following. Snake style; alternate legs/glutes after each change of direction for the serpentine flow: 1. Dirty Dogs
2. Bird Dogs
3. Donkey Kicks (dynamic)
4. Isometric Lunge Pulses
5. Knee Sweepers (aka Stationary Donkey Kicks)
**Second rendition of Corey Hart’s Never Surrender
MARY: (As time allows)
ANNOUNCEMENTS:
COT:
F3 The Capital 