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High Rocks (no, not Hyrox) Atlantis – Tue

Date: 2026-06-09
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Deflator, Palmetto, Teenager, Mom’s Spaghetti, @Dudewipe FNGs: None
COUNT: 6
WARMUP:
THE THANG:

Before “High Rocks”
10 Weighted Lunges (ea Leg)
5 Burpee Broad Jumps
8 Four-count Merkins
4 Four-Count Carolina Drydocks
6 Jump Squats
3 Eight-count Bodybuilders (aka Man-makers)

The Real Thang
FIGHT GONE “TAD”:
(We used 20# coupons in the form of 4” hollow core blocks called Blockettes …or just Pick your favorite rock) [X] Rounds of the following:
25 seconds OYO each (w/5 sec rest between) of these Five Exercises: 1. Thrusters (replaces WallBalls)
2. Sumo Deadlift High Pull
3. PAX Option here: Weighted Step-Ups -or- Box Jumps (sans coupon/rock) 4. Push Press
5. SEAL Jacks (replaces Rower)
RINSE AND REPEAT:
For Six rounds

MARY: Plank routine followed by low slow Flutters
ANNOUNCEMENTS: @Driveway KB Saturday workout coming up
COT: Tis summertime to prioritize. Or, to put the “Big Rocks First.” https://youtu.be/cPgMeKfQFq8?si=qv7KkTYup2sUKJ8K

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Soft launch 30/30

Date: 2026-06-07
AO: Delphi
Q: Nano ,
PAX: Yard Sale, Ashe, Nano, Obadiah, Roddick
FNGs: None
COUNT: 5
WARMUP: Nope
THE THANG: Ran 5k / Talked about how we’ll approach the Q-Source and then went through Foundation 1: Disruption. MARY:
ANNOUNCEMENTS: We’ll be back again next week!

No need to run, Q-source only is fine.
COT:

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The General

Date: 2026-06-09
AO: The General
Q: Robo ,
PAX: Deliverance, Hobbyhorse, Roulette, Enron, Papi, Hops, Gherkin, Lazlo, citrus, Steak Knives (F3 Cape Fear), SAAS, Robo, Flux FNGs:
COUNT: 15

WARMUP: SSH, Imp Walker, Hillbillies,LB Arm Circles, M Phelps, RVE,WMH, Down Dog, WGS,Cobra Kai.

THE THANG: World Cup trivia theme.
22 World Cups: Run 100, 22 Merkins, 22 WW2, run back.

11 players.
11’s:
1 blockee
Run 50
10 Bobby Hurleys, etc.

12 Groups in 2026 WC.
All hold plank.
Each attempt to kick ball in goal from 20 yards.
If made, continue to next.
If miss, 12 Merkins for all.

48 Teams in WC.
PAX in 2 teams.
Each member shoots to smaller goal fom 15 yards.
Winning team gets Mosey lap.
2nd place: 48 squats, sprint to 48 and back.

USA hosted in 1994 and now in 2026.
Q math: 1994 + 2026 ÷ 50 (states) = 80.4.
Therefore: Rifle carry 80 yards, and 22 LBC and 22 Freddy Mercury, and Rifle back.

MARY: Dirty dogs, Donkey kicks.

ANNOUNCEMENTS: See channel.

COT: 2 year F3-versary for YHC. Appreciate Gherkin for getting me here. And appreciate all PAX for always showing up.

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The Farm

Date: 2026-06-08
AO: The Farm
Q: Short-Timer ,
PAX: waze (f3 hampton roads), Short-Timer, Infinity, Firehead, Squatter, Trilogy, Bonefish FNGs: None
COUNT: 7
WARMUP: SSH, BP, DQ, AC
THE THANG: Pyramid, 5 merkins, 10 forward lung, 15 dips, ** 20 imperial walkers ** 25 squats ** 30 dirty dogs ** 35 gradycorns ** 40 floater kicks but we tragically ran out of time. **movement walk, then start at the bottom again and go one level higher. MARY: Incorporated.
ANNOUNCEMENTS:
COT: Discussed physical effects of fasting from food.