Date: 2026-05-15
AO: Atlantis
Q: Hubble ,
PAX: Mom’s Spaghetti, Teenager, Hubble, Hammerhead, Hammer, OSHA, Dairy Free FNGs: 1 Dairy Free
COUNT: 7
WARMUP: Side Straddle Hop, Imperial Walkers, Willy mays hays, root vegetable extractors, little baby arm circles THE THANG:
Mosey to the quarry (rock pile) and select a “big” rock.
~0.75 mi circuit carrying our rocks for:
John Cusack Walking Lunges
Bus Drivers
Skull Crushers
Wonderbras
Reverse Walking Lunge
“Airplanes” (JC with core twist)
Interleave “rest” – walk with rock
Modify As Needed
MARY:
Weighted American Hammers
Weighted Hollow Body Hold
Return rocks
Bernie / Mosey to AO
Side plank leg lifts
ANNOUNCEMENTS:
Murph
Boneathon
Convergence
—> See main channel <—
COT:
Work together to carry our burdens. You can probably go farther than you think you can.
Shoutout to downranger OSHA and FNG Joe “Dairy Free” from Wisconsin. Welcome to F3 and atlantis!
F3 The Capital 