Date: 2026-05-07 AO: Atlantis Q: Focker , PAX: Wet Wipes, Puzzlah, SalPal, DintyMoore, Focker FNGs: None COUNT: 5 CONDITIONS: crisp and clear
WARMUP: various regular movements with a lap around the water tank
THE THANG: borrowed some blocks from Crieve Hall
3 rounds total Each movement = 45 sec work / 15 sec rest Round Circuit: 1. Cinderblock squats close together 2. Block Russian Twists 3. Block Overhead Hold March (slow march, core tight) 4. Block merkins alternating hands 5. Block reach ups One minute plank reset Run around water tank
AMRAP (as many rounds as possible): 5 minutes – 10 x Block Thrusters (light/moderate pace) – 20 x Block Flutter Kicks (count each leg) – 20 x rows – 10x Block Plank Pull-Throughs (drag block side to side) run around water tank
No rest, continuous: – 20 x Sit-Ups – 15 x flutters – 10 x V-Ups – 30 sec Plank Repeat nonstop for 5 minutes
MOLESKINE: yall are in good hands with Puzzlah. Provided the only non-coffee drinker with a personal protein drink.
ANNOUNCEMENTS: see Slack for details
COT: Squatter prayed for you and your wife! DintyMoore in the passing of an old athlete of his
PLAYLIST: old-school funk and old-school hip-hop
WARMUP: various regular movements with a lap around the water tank
THE THANG: borrowed some blocks from Crieve Hall
3 rounds total Each movement = 45 sec work / 15 sec rest Round Circuit: 1. Cinderblock squats close together 2. Block Russian Twists 3. Block Overhead Hold March (slow march, core tight) 4. Block merkins alternating hands 5. Block reach ups One minute plank reset Run around water tank
AMRAP (as many rounds as possible): 5 minutes – 10 x Block Thrusters (light/moderate pace) – 20 x Block Flutter Kicks (count each leg) – 20 x rows – 10x Block Plank Pull-Throughs (drag block side to side) run around water tank
No rest, continuous: – 20 x Sit-Ups – 15 x flutters – 10 x V-Ups – 30 sec Plank Repeat nonstop for 5 minutes
MOLESKINE: yall are in good hands with Puzzlah. Provided the only non-coffee drinker with a personal protein drink.
ANNOUNCEMENTS: see Slack for details
COT: Squatter prayed for you and your wife! DintyMoore in the passing of an old athlete of his
PLAYLIST: old-school funk and old-school hip-hop