Date: 2026-02-05 AO: atlantis Q: Firefox PAX: Pole Dancer, SalPal, Squatter FNGs: None COUNT: 4 CONDITIONS: Frigid, but not icy
WARMUP: Quick mosey to the pavilion and some stretches while the playlist was queued up.
THE THANG: Part 1: The real warm-up. SSH with Burpees whenever we hear “Eat It” during the seminal classic “Eat It” by Weird Al. ~30 burpees.
Part 2: Tabata stations (45s on, 15s off) with Planks between circuits. – kettlebell swing – Bulgarian split squats – Upright KB row – Jump Squats – Tricep Dips – Goblet Squats Started at a 45s plank, increasing by 15s each circuit. On circuit four, dealer’s choice change-up of the stations: – KB halos – Incline merkine – Bent over KB rows – Step-ups – IYTs – KB swings Ended on a 1:45 min plank.
MOLESKINE: Check the playlist!
ANNOUNCEMENTS: Shieldmock and Holy Smokers. Check Slack.
COT: Gratitude and some quiet meditation
WARMUP: Quick mosey to the pavilion and some stretches while the playlist was queued up.
THE THANG: Part 1: The real warm-up. SSH with Burpees whenever we hear “Eat It” during the seminal classic “Eat It” by Weird Al. ~30 burpees.
Part 2: Tabata stations (45s on, 15s off) with Planks between circuits. – kettlebell swing – Bulgarian split squats – Upright KB row – Jump Squats – Tricep Dips – Goblet Squats Started at a 45s plank, increasing by 15s each circuit. On circuit four, dealer’s choice change-up of the stations: – KB halos – Incline merkine – Bent over KB rows – Step-ups – IYTs – KB swings Ended on a 1:45 min plank.
MOLESKINE: Check the playlist!
ANNOUNCEMENTS: Shieldmock and Holy Smokers. Check Slack.
COT: Gratitude and some quiet meditation