Date: 2026-08-21
AO: Atlantis
Q: Hammer ,
PAX: Forceps, Hammerhead, Mom’s Spaghetti, Bougie, Hammer, Teenager FNGs:
COUNT: 6
WARMUP: SSH, WMH, Moroccan nightclubs, down dog+ WGS, warm up mosey
THE THANG: 6 stations with four coupons, 2 cycles per round, 1 minute of work/station, 10 seconds in between stations
Round 1
60# bag- bent over rows
Slick merkins
10# bag American hammers
40# bag – burpee-clean-squat-thrust overhead
30# plate curls for the girls
10 air squats, 5 squat jumps
Soft mosey for 2 minutes.
Round 2 (2 cycles):
60# front or back squats
Carolina drydocks
10# ww3
40# reverse lunges
30 or 20# plate tricep extension
Hipdips
MARY: WW2s
ANNOUNCEMENTS: Stair climb on Friday the 11th. Happy hour on Thirsty Thursday the third at Agua. Region needs a new comms Q.
COT: Even when big changes are in the offing, stay present in the moment. The people around you still need you all the way to the end .
F3 The Capital 