Atlantis – Tue

Date: 2026-08-11
AO: Atlantis
Q: Forceps ,
PAX: Forceps, Hammerhead, Hammer, Hound Dog, @Dairy Free
FNGs: None
COUNT: 6
WARMUP: 10 in cadence
Good Mornings, Vege root extractors, Willy Mays Hayes, SSH, Arm Circles, Michael Phelps.
THE THANG: mosey to park benches for 2 sets of 10×3 Dips, Step Ups and Erkins. Mosey to rocks for 2 sets of 10x3ct Curls for the Girls, Overhead Triceps & Ground Pounders.

Mosey to Nats Stadium steps. 10x3ct set 1: base 15 Prisoner Squats/ top 25 SSH, set 2: base 15 Al Gore Squats/ top 25 Hillbillies set 3: 15 Bobby Hurleys/top 25 Imperial Walkers 10x3st LBCs and Heal Taps

Mosey back to rocks: 2 sets of 10×3 ct Wonder Bras, Rut Rows and Dead Lifts Mosey to bridge – on your six heads in center of circle 2 sets
PAX holds 45 degree leg extension while alternating PAX runs around pushing feet down. Human Centipede Bear Crawl
MARY
Mosey to COT for 10min of Mary Abs- 10 ct or 10 cadence Ab exercises- Freddie Mercuries, WWIIs, Low Slow Flutter, Chillcut Plank hold to 31 count, Ankle circles clockwise and counterclockwise, Heal Taps, 4ct plank jacks,

ANNOUNCEMENTS: 911 stair climb
COT: Inspired by Zeus Law in the Oddessey movie and the friendliness of my home town, YHC challenged PAX to greet everyone they cross paths with this week – make eye contact, smile and say hello. You never know how much of an impact that could make on someone.