Date: 2026-04-24
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Palmetto, Hammer, FullThrottle, Second String, Second String hope I got you right. And Full Throttle! FNGs: None
COUNT: 5
WARMUP: SSH, TTT, WMH, SST, DQ then easy snowboarders
THE THANG: was gonna be a partner WOD for the benchmark but there was no need. Here’s what was on tap— Three Sets across Eight (8) Exercises (for a total of 120secs, ea exercise):
side straddle hops
(make hand contact- Clap!)
reg-u-lar merkins
(don’t cheat)
air squat
(@knee wall; make contact)
Big boy sit ups
(village green surface)
Australian push ups
(@ bike racks, brace feet against rack in front of you)
Triceps Dips
(use tablebenches; don’t cheat)
high/low plank jacks
(Single count)
High knees In-Place Lunge (switch sides at 20sec)
MARY: No Time
ANNOUNCEMENTS: Kettle bell Saturdays resuming May 2nd (see Legacy posting)
Prayers for Bill Tyree and Harvey Berger (both men are cancer stricken, but loved and supported)
COT: it’s ok to make mistakes. Recognize when you can’t do something alone. Learn to ask for help (gulp) … or at least graciously accept it when it’s offered. I got stuck in a jam last night and some church brothers helped bail me out. I just had to listen to them ands be willing to do things their way, or our collective way. Not just my own way. Also this—- get your colonoscopy! I’m getting my second one this Thursday.
F3 The Capital 