Hammerhead’s Going-Away Workout

Date: 2026-09-01
AO: Atlantis
Q: Infinity ,
PAX: Hammerhead, Infinity, Hammer, Palmetto, Teenager, Fun Size FNGs: None
COUNT: 7
Warmup: IWs, Grass Grabbers, WMHs, LBACs, MPs
The Thang:
– Mosey to rip rap rocks, pick up two palm-sized rocks each PAX, and run around the Stadium doing various coupon exercises with rocks. – Run up and back down tall, narrow stairs holding rocks laterally. – 11’s on regular stairs with jump squats and Bonnie Blairs
-Mosey back to AO Indian Run
Mary: Plank, Flutter Kicks, Heels to Heaven, LBCs, Hello Dollies (honoring the late Dolly Parton), and Penguin Crunches. Announcements:
– Fun Size has Q Friday
– 9/11 Stair Run next Friday
CoT: we recognize the contributions and friendship of our dear friend, Hammerhead, who is departing to Naples, Italy this week. He has contributed much to F3 Atlantis and will be sorely missed.