Atlantis – Tue

Date: 2026-09-08
AO: Atlantis
Q: Dairy Free ,
PAX: Hammer, Dairy Free, Palmetto, Teenager
FNGs: None
COUNT: 4
WARMUP:
– Side Straddle Hops
– Root Vegetable Extractors
– Hillbillies
– Little Baby Arm Circles
The Thang:
Round 1:
Complete 3 rounds of the following list back-to-back.
– Air Squats: 20 reps
– Standard Merkins: 15 reps
– Alternating Reverse Lunges: 10 reps each leg
– Carolina Dry Docks: 12 reps
Round 2:
Complete 3 rounds.
– Bobby Hurleys: 15 reps
– Hand-Release Merkins: 12 reps
– Forward Lunges: 10 reps each leg
– Plank Jacks: 20 reps IC
Round 3:
AMRAP (As Many Rounds As Possible)
– Burpees
– Groiners
– Werkins (Wide-grip Push-ups)
– Smurf Jacks
ANNOUNCEMENTS: 9/11 Run!
COT: Sometimes you must act to change your situation before waiting for the situation to change.