Atlantis – Fri

Date: 2026-09-25
AO: Atlantis
Q: Forceps ,
PAX: Forceps, Smokee, Hammer
FNGs: None
COUNT: 3
WARMUP: Good mornings, WMH, Hillbillies, Arm Circles, Michael Phelps,
THE THANG: Mosey to benches for StepUps, Dips and Erkins. Mosey to bridge rinse and repeat, mosey to rocks (1 big/2smal). 3 sets of 10 in cadence:
Curls, Tris, Rutrows, Bus Drivers, WonderBras, Groud Pounders Nipplers, Bent over flys, downhill skiers, Goofballs
Bench Press and Skull Crushers American rock Hammers
MARY: round robin Ab exercises
ANNOUNCEMENTS: The Grunt
COT: Reminder to take mental health breaks during long work days – step away, get some air, change scenery to be mentally sharp and more emotionally controlled.