Bridge Over the Railroad Wye – Fri

Date: 2026-05-22
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Hubble, Hammer
FNGs: None
COUNT: 3
WARMUP:
THE THANG: –Bridge Assault–
Mosey to Eleventh St Bridge
RunUp at sunup: Lead runner takes off for first peninsula (set PAX to 5-10-15 of burpees — merkins — 4count mtn climbers)
After returning, with PAX holding their planks/stretch planks, call out “next runner!” Then during successive runups to first peninsula:
Continue Burpees Merkins Mtn Climbers and holding planks while waiting …. Onto the second bridge or peninsula !
MaryKats — Alt Fwd Lunges — AirSquats [rounds of 5-10-15 respectively] Each PAX, again, assaults bridge in succession.
(We modified that due to time crunch)
All PAX continue MaryKats — Alt Fwd Lunges — AirSquats and holding planks while waiting …. Onto the third bridge or peninsula !
Duck Walks — Jumps Squats — Seal Jacks [rounds of 5-10-15 respectively] Each PAX, again, assaults bridge in succession.
(AGAIN we modified that due to time crunch)
All PAX continue Duck Walks — Jump Squats — Seal Jacks and holding planks while waiting …. MARY: No time
ANNOUNCEMENTS: Monday 5/25 0700 The Murph at GMU pickle ball courts and athletic field – Saturday 5/30 BoneaThon – Saturday 6/6 Teddy Roos Island Convergence COT: