Ode to Atlas

Preamble:

Beautiful morning weather wise for a BD.  Small, but strong, PAX showing as they heard YHC was bring the pain.  Missing the lifting days of Atlas, it was time to resurrect some of the staple exercises.

Warm-O-Rama:

SSH x 12

Hillbillies x 13

MTN Climbers x 13

Sun Gods OYO

Michael Phelps OYO

Copperhead Squats x 13

Mosey to the field

The Thang:

Suicides – the tree line. Forward Run, backwards (back) to the line

Mosey to small hill: 7s—-JLos/ Merkins

Mosey back to start

Leg Day:

3 rounds – 20/15/10 (farmer carry 2 coupons across lot between exercises)

Round 1: Squats (coupon), Apollo Ohnos

Round 2: Side Lunges (coupon), Bonnie Blairs

Round 3: Thrusters, Hip Thrusters (both with Coupon)

Air Chair or Plank for 6

COT:

Convergence at the Wreck on May 6th, 2nd F on May 4 at Fairway Social.  Prayers for all our F3 community and loved ones.

Naked-Man Moleskin:

Always a privilege to lead.