Atlantis – Fri

Date: 2026-07-31
AO: Atlantis
Q: Forceps ,
PAX: Forceps, Hammer, Palmetto, Hammerhead
FNGs: None
COUNT: 4
WARMUP: 10x3ct Cherry Pickers. Willy Mays Haze, SSH, Arm Circles forward and back, shoulder stretches, Hillbillies, Imperial Walkers. THE THANG: Mosey to the rocks. Pick out 1 big and two small rocks. Big Rock Challenge
15x3ct Curls for the Girls, Overhead Tris, Rut Rows, Bus Drivers, Wonder Bras, Ground Pounders. Small rocks challenge
10x3ct Flys, Nipplers, Downhill Skis, Snow Angels
On your 6:
10x3ct Press, Skull Crushers, Rockies, Homer to Marge, American Hammers, Low Slow Flutter. Rinse and repeat entire series
Close with slow 4ct Curls and Tri Press.

Mosey to steps, partner up. 1 HIM runs stairs while other exercises. Team does 150 SSH and 100 Squats (ran out of time for 50 Merkins)
MARY: Round robin Ab exercises – Slow Freddie’s, Heal Taps, Heals to Heaven, (forget the name of Hammers exercise but it sucked). ANNOUNCEMENTS: Hammerhead’s semiannual going away party TBD
COT: Don’t take for granted the impact you might have on someone’s day by being dismissive or rude. Be conscious of how you approach everyone and focused on being kind.