Date: 2026-04-17
AO: Atlantis
Q: Hammer ,
PAX: Hammer, Palmetto, Hammerhead, Grape juice (the island, Katy) FNGs:
COUNT: 4
WARMUP: SSH, IW, Good Mornings, WillyMaysHayes, DownDog, WGS, Cobra Kai, Mosey warmup THE THANG: Mosey to Delta Dock.
Two Rounds: Box Jumps (10) Single-Leg Get-ups (10 ea), Jump Squats (10) Mosey for about a minute + sprint hard-as-possible for ~30 seconds
Two rounds: Cossack Squats (10 ea leg), Matrix Squats (10/partner), Calf raises (50), Mosey for about a minute, sprint hard-as-possible ~30 seconds MARY: didn’t see her
ANNOUNCEMENTS: upcoming events: Murph, boneathon, convergence
COT: sometimes things aren’t what you expect. Do what you can do. Stay positive and open to opportunities.
F3 The Capital 