Date: 2026-06-23
AO: Atlantis
Q: Hammerhead ,
PAX: Hound Dog, Teenager, Hammerhead, Shredder_F3 Jeff City Mo, Palmetto, Hammer, Floodgates FNGs: None
COUNT: 7
WARMUP: 5 penalty burpees|SSH|IW|HBW|GG|WMH|Silent SSH
THE THANG: Dora
Coupon of choice: we used Blockettes (19#ers)
Split into 3 teams of two
First Dora:
One Partner from each team hits coupons, rest of Pax are running, switch off to achieve:
100 Rows
200 Shoulder Press
300 Chest press
Motivators!
Repeat Dora:
50 Thrusters
100 Overhead Coupon Alt Lunges
150 Goblet Squats
MARY:
High Plank
Break Dancers
Stay in High Plank for Knees to Elbows 4- count
High Plank it out another 30 seconds
ANNOUNCEMENTS:
COT:
F3 The Capital 