Atlantis – Fri

Date: 2026-08-07
AO: Atlantis
Q: Dairy Free ,
PAX: Mom’s Spaghetti, Dairy Free, Hammer, None
FNGs: 1 None
COUNT: 4
WARMUP: Willy Mays Haze, SSH, Arm Circles forward and back.
THE THANG: Mosey to the Nats Stadium. 11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a run up/down the stairs in between each set. – Squats and Pushups
3x: 30 sec plank then a run up the stairs, then 30 sit-ups at the top
2x: 20 sec swimmers then up the stairs, then bear crawls around the perimeter at the top Mosey back to the AO.
MARY: American Hammers, Heels to Heaven, Flutter Kicks
ANNOUNCEMENTS: Hammerhead’s semiannual going away party
9-11 Stair Run
COT: Sometimes you have to take initiative to see the change that you want to see, and not wait on the conditions to be perfect.