Abs… 1 more ThinQ Before I Go- Fri Atlantis

Date: 2026-09-18
AO: Atlantis
Q: Hammerhead ,
PAX: Teenager, Palmetto, Hammerhead, Hammer
FNGs: None
COUNT: 4
WARMUP: The pace of the Thang was intended to be slow so at least we got some movement in up front! “Moving Warm Up” Routine:
SSHs
Seal Jacks
Shuffle Shuffle Taps
Soccer ball taps (used curb)
Work the Lines (moved over to parking lot*)
Snowboarders (moved over to the waterfront)
THE THANG:
-moved back to village green-
Legs
1- Triple Impulse Squat
2- Imperial Squat Walkers
3- Single Leg Get Ups (use benches)
4- Good Mornings
5- Lunge then lift (this fires up the abs- slow and focused!) Glutes
1- Glute Bridge Regular
2- Single Leg (or staggered leg mod.) Glute Bridge
3- Dirty Dawgs (from table top)
4- Knee Sweepers (also from table top)
5- Donkey Kicks (from Down Dog position)
+intersperse a mix of:
Abs
1- Table Top Crunch (same side elbow to knee)
2- Slow “Sole Tapping” Freddies
3- Recumbent Golden Arches
4- Air Cutter Crunches (legs up at 45deg, arms cut the air like blades and you find the fingertips at 6 o’clock) 5- Recumbent Side Crunches (feel the obliques!)
*6-elevated knee taps (alternating, from tabletop)
MARY: Started at 22.50 minutes into the Thang…and was blended with Glutes ANNOUNCEMENTS: See 9/15 announcements from BB by @Infinity
COT: Forgot to pray out Gents, that’s totally on me: “please grant me the serenity to accept the things i cannot change, courage to change the things i can, and wisdom to know the difference.”
I will say i feel blessed from so many friends family HIMs and fellow spiritual partners telling me to embrace this opportunity to go overseas and not feel like I’m abdicating any responsibilities- also as i bright up with the F3 Pax brothers this morning I’ve got to get a handle on protecting and prioritizing time with my better half, my best friend, my eife, Crystal Marie.