Date: 2026-06-12
AO: Atlantis
Q: Forceps ,
PAX: Palmetto, Hound Dog, Hammerhead, Forceps, Smokee, Teenager, Hammer FNGs: None
COUNT: 7
WARMUP: SSH, Emperial Walkers, Hillbillies, Willy Maze Hays, Veg Root Extractor, Arm Circles (both directions), shoulder stretch. Mosey to the rocks
THE THANG: 2 sets of 10 in Cadence Curls for the Girls, Overhead TriPress, Rut Rows, Wonder Bras, Bus Drivers, Trunk Twists and Groundpounders.
Switch to 2 small rocks:
2 sets of 10 in cadence
Flys, Bentover Rows, Nipplers and Tune in Tokyo
On your 6 for 2 sets of Bench Press and Skull Crushers followed by Heel Taps and Weighted Homer to Marge
Mosey to benches for 2 sets of 10 Step Ups, Dips and Erkins. Mosey to Mary
MARY: Circle of Abs: LBCs, Freddie Mercuries, Hello Dollys, Low Slow Flutter, 60 count Chillcutt Plank, WWIs, 60 count Side plank X1.5. ANNOUNCEMENTS: Kettle Bell workout on Sat mornings in park across from Sandlot.
COT: Do not let your frustrations lead you to sending an email with a tone that could be interpreted as anything but professional.
Prayers- Miguel Perez passed away. Has kids and wife’s. Forces Mom fractured her T-11 will need surgery
F3 The Capital 