Atlantis – Fri

Date: 2026-08-28
AO: Atlantis
Q: Teenager ,
PAX: Hammerhead, Hammer, Dairy Free, Palmetto, Teenager, Spinal Tap, Fun Size FNGs: None
COUNT: 7
70 degrees and clear, great day for Nats Park stairs with some Atlantis regulars and two cool dudes down range from Myrtle Beach and Houston.

WARMUP: SSH, WMH, RVE, AC, mosey
THE THANG:
Stairs Cardio Sets: 2x up 40 stairs, w/ coupons. 100% up, recover down.
Alphabetical exercise, w/ coupons between stairs sets (letter, stairs, next letter, more stairs, & so on) A-merican Hammers (4 count to 30)
B-urpees (10)
C-urls for the girls (4 count to 20)
D-urkin (20)
E-verests (up the stairs)
G-rave Diggers (4ct to 20)
H-omer to Marge (4ct to 20)
I-ndian run back to base

Total stairs ~700

MARY: 5 minutes of plank, LBC, H2H, FM, MC, and the Grand Strand special, “Mtn Man Poopers”.
ANNOUNCEMENTS: 9/11 stair climb in 2 weeks, Friday 9/11, 0415 at Lincoln Memorial. Sign up!
COT: We aren’t perfect, but don’t let that get in the way of trying and pushing yourself. Give yourself and others grace and trust that whatever will be will be, bc God has a plan.