Date: 2026-05-19
AO: Atlantis
Q: Hammer ,
PAX: Hammer, Hubble, Bougie, Dairy Free, Hammerhead
FNGs:
COUNT: 5
WARMUP: 12 of everything in cadence
Ssh, IW, good mornings, wmh, DQs, quick mosey
THE THANG:
6 stations, 48 sec on/12 off.
Bentover row (60# sandbag)
Plank jacks
Goblet squats (30# plate)
Burpee Squat thrusters (40# sandbag)
One legged standups (switch at halfway)
American Hammers (10# sandbag)
2 rounds of stations, chill jog, 2 more rounds.
48 pushups. (Broken with rests)
MARY: 48 ic flutter kicks, 48 lbc, 24 Freddy mercs
ANNOUNCEMENTS: Murph, HIM society happy hour, Boneathon, convergence.
COT: focus on the things that bring you closer to your goals or give actual joy. Cut the time eaters.
F3 The Capital 