Preparing for September

Date: 2026-07-17
AO: Atlantis
Q: Gherkin ,
PAX: Dairy Free, Hammer, Hammerhead, Gherkin, Palmetto
FNGs: None
COUNT: 5
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai THE THANG
Mosey to the steps at Nats Park
Squat Pyramid (415 Squats)
Perform the following rounds, returning to the bottom of the stairs after each round. Round 1: 5 squats, climb to first landing, 10 squats
Round 2: Repeat round 1, climb to second landing, 15 squats, Round 3: Repeat round 2, climb to top, 20 squats,
Round 4: Repeat round 3, descend one landing, 25 squats,
Round 5: Repeat round 4, descend to lowest landing, 30 squats, Round 6: Repeat round 5, descend to the bottom, 35 squats,
11s on the stairs
Bottom of steps Shoulder taps
Top of steps: Merkins
MARY
American hammers
Flutter kicks
LBCs
ANNOUNCEMENTS
– Ruck and Float Aug 1
– This year is the 25th Anniversary of Sept 11. F3 the Capital is hosting its 9th stairclimb at Lincoln Memorial COT
The person in the supporting role doesn’t always get the credit publicly, but the people who matter know. Do the hard work to provide the support so the team can succeed.