Abs-Lantis – Fri

Date: 2026-07-24
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Palmetto, Forceps, Service Master, Shark Tank, Jail Break, Wayne @Airmail FNGs: 1 Wayne @Airmail
COUNT: 7
WARMUP:
THE THANG: AbsLantis on the Landings Mosey to Stadium Steps (wave to our Friday Workout Friends) TubThumpa Burpees from Al Gore
Landing Zero: Freddy Mercs 8x 4-ct
scissor Kick 8x 4-ct
Landing One: Repeat L-0 + 16x Ins/ Outs (Pistons)
Landing Two:
Repeat L-1 + 8 4-ct Flutterkicks
Top of the Stairs:
Put it all together— Repeat L-2 + PlankJacks

Hall of Fame Park:
(tabata was fail)
15x ea. Erkins, Merkins, Dips, Derkins
12x each…
9x each…

Comfortably Numb Cooldown:
Tee Claps in Al Gore
Isometric Lunges
Fwd/Rev/Side Lunges
Pink-it-out (Floyd) Hi/Low Planks

MARY: —no time—
ANNOUNCEMENTS: 9/11 stairclimb @0445 Lincoln Memorial Steps on 11Sep COT: Contentment =. True wealth