Atlantis – Tue

Date: 2026-06-30
AO: Atlantis
Q: Forceps ,
PAX: Bougie, Palmetto, Hammerhead, Teenager, Dairy Free, Deflator, Mom’s Spaghetti, Infinity, Forceps FNGs: None
COUNT: 9
WARMUP: 10 in cadence SSH, Veg root extractors, Willy Mays Haze, Emperial Walkers, Hillbillies, Arm Circles both ways, Seal Claps, THE THANG: Mosey to the rock pile
Circle up for full sets of 10 in cadence:
Curls for the Girls, Overhead Tricep Ext
Rut Rows, Bus Drivers, Wonder Bras, Trunk Twists & Ground Pounders.
On your 6 for 2 sets (10 in cadence) of Press, Skull Crushers and Rockies followed by Weighted Hip Thrusters
Mosey to benches for Dora: pair up for 100 Merkins, 150 Squats, 200 SSH. Timer is one partner runs to end of dock and back (roughly 30-40 yards) MARY: Human Centipede Bear Crawls (stole this from a Snadlot workout).
PAX line up head to toe, HIM in rear bear crawls to font of the line until cycle through once. PAX alternate between Chill-cut Plank, Standard Plank, Downward Dog, Cobra Kai, Pigeon Pose.
Circle up for round robin ab exercises (Flutter Kick, American Hammers, Heal Taps, 20 ct Side Plank each side, Heals to Heaven, something Hammerhead called I hadn’t heard of right hand to left foot then left hand to right foot). ANNOUNCEMENTS: 9-11 Stairclimb
COT: One day during the American Revolutionary War, George Washington rode up to a group of soldiers trying to raise a beam to a high position. The corporal who was overseeing the work kept shouting words of encouragement, but they couldn’t manage to do it. After watching their lack of success, Washington asked the corporal why he didn’t join in and help. The corporal replied quickly, “Do you realize that I am the corporal?” Washington very politely replied, “l beg your pardon, Mr.
Corporal, I did.” Washington dismounted his horse and went to work with the soldiers until the beam was put into place. Wiping the perspiration from his face, he said, “lf you should need help again, call on Washington, your commander in chief, and I will come.”
Servant leadership is not just words we type on a corporate values statement. It is action. It is the humility to actually serve alongside the people who signed up to serve us. It’s the gratitude to serve people who sacrifice day in and day out. And it’s the generosity of spirit to serve those who have nothing to offer to us.
The next time you’re tempted to stay in your ivory tower and shout your encouragement from the comfort of your office chair, remember Washington. Dismount and serve.

Please pray for Venezuela and Forceps’ Mom who shattered her T11 vertebrae and 25 yr old son who is struggling to launch.