Category: Atlantis

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The Wrath of Zeus

Date: 2026-08-20 AO: Atlantis Q: Pole Dancer , PAX: Puzzlah, sooner, Pole Dancer, SalPal FNGs: None COUNT: 4 CONDITIONS: ELECTRIC
WARMUP: Dodge lightning bolts to get under the pizza hut, followed by light stretching
THE THANG: Birthday Reps! 34 of each: – burpees – supermans – squats – speed skaters – freddie mercs – mountain climbers – bama prom dates – dips – step ups
Soccer Ball Challenge: kick the ball in the middle bricks of the wall from various distances- burpee penalties for all missed (think we did ~25)
Blackjack: I dealt, and the PAX bet exercises on their hands. Lose and you workout, win and the dealer works out. The house won.
MOLESKINE: under the safe cover of the pizza hut, no weather can deter the men of Atlantis! Although the run from the cars was dicey…
ANNOUNCEMENTS: Order your mugs and prep for the Tussle
COT: Support your friends and family as they navigate seen and unseen struggles
PLAYLIST: https://open.spotify.com/playlist/7wPuuNSRWdOLAnptqOzFNW?si=41482a0df34d4a35
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[Pain Train] BuildSB Burpee Ladder

Date: 2026-08-14 AO: Pain Train Q: Derby , PAX: Wolfpack, Roadkill, Derby, The Banker, Cheeks, Bulldog, Argggg FNGs: None COUNT: 7 CONDITIONS: :hot_face:
EARLY BIRDS: 11’s – Merkins & WWII’s w/ SB Run
WARMUP: BACS,BACBACS, The Banker Night Clubs, Air Press, WMH, Runners Stretch, El Capitan Reach to the Stars, 5 Merkins for Core Principals.
F3 Mission and Credo
THE THANG: Starting w/ Merkins PAX then carries weight ~20 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX hammers out 25 WWII’s then starts back at the top. 10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl + Overhead Press 10 SB Burpees
Added in a couple mosey’s to ease the HR with the heat
PAX absolutely smoked it today completing 3 sets!
MARY: 45 second plank + 15 second Merkin Burnout
MOLESKINE: Shared story of 5 y/o son falling in a pool this weekend and while he’s been taking swim lessons (w/ our man Shakira!), he can’t fully swim just yet. He found the wall as I was running his direction and make it out ok. With that we reflected on how fragile life can be and encouraged PAX to think of at least 1 person close to them and personally let them know how much they mean to them.
ANNOUNCEMENTS: Wolfpack leading the charge tomorrow w/ a CSAUP at Red Caboose Park at 6 AM. Stay engaged on the Slack Channel as SalPal and SLT will be rolling out some exciting events.
COT: Prayers for School and Birth.
PLAYLIST: Stone Temple Pilots Pandora thru a busted speaker that Roadkill won’t fix :rolling_on_the_floor_laughing:
Thank you for showing up and getting after it this morning! Appreciate the opportunity to lead!
:horse_racing:
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Just Keep Jumping

Date: 2026-08-13 AO: Atlantis Q: Firefox , PAX: Puzzlah, Pole Dancer, Firefox, Cheesehead FNGs: None COUNT: 4 CONDITIONS: Is it fall yet?
WARMUP: Mosey around park over to lower parking lot
THE THANG: 20 Iron Mikes (each side is 1/2) 20 Jump Squats 20 Monkey Humpers Repeat 2 more times
Tortoise and Hair. PAX partnered up. One did traveling Lt. Dan. The other did 15 star jumps and then broad jumps or murder bunnies to tag their partner and swap. It was a long way across the parking lot.
Mosey to pavilion. Tabata, 45 sec on, 15 sec rest. 1 legged stands (4 rounds, 2 per leg) Bulgarian split squats (6 rounds, 3 per leg) Leg Lifts (2 rounds) Step Ups (2 rounds, 1 per leg)
Mosey to playground wall. 20 box jumps 15 box jumps 10 box jumps 10 deep squats
MARY: Gingerly mosey back to startex.
MOLESKINE:
ANNOUNCEMENTS:
COT: Toothless’s 2.0; gratitude
PLAYLIST: https://open.spotify.com/playlist/10dftemy2ZX9XiEt2VvxkF?si=810c6f392a474369
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Ultimate Frisbee Convergence with The Knoll

Date: 2026-07-16 AO: Atlantis Q: Firefox , PAX: DintyMoore, sooner, AAA, Puzzlah, SalPal, Shakira, Étouffée, Oatmeal, Timber, Sooie, Firefox, morning stār, Cheesehead, El Capitan, Toothless, CanePole, Cherry Maguire FNGs: 1 Cherry Maguire COUNT: 17 CONDITIONS: Soupy
WARMUP: Mosey down to the field, 15SSHs, sprints, power skips, karaokes.
THE THANG: Ultimate frisbee! Scoring team does 5 burpees; scored upon team does 10 merkins.
The Deep State Deeps (skins) – AAA – morning stār – Timber – Oatmeal – DintyMoore – Cheesehead – Toothless – Firefox
The Aquatic Assassins: – El Capitan – SalPal – sooner – Shakira – Étouffée – Puzzlah – Canepole – FNG Cherry Maguire
The Aquatic Assassins jumped out to a quick lead, but then the Deep State Deeps took clawed back. Scored stayed close until the Deep State Deeps scored 4 unanswered, ultimately prevailing 10-5, assisted by some highlight reel layout scores by morning stār and DintyMoore (you read that right).
MARY: Sweat while walking back to Startex
MOLESKINE:
ANNOUNCEMENTS: – Welcome FNG Cherry Maguire! Sorry, not sorry! – CSAUP – Next week, atlantis will be closed. Converge on greenmachine for more ultimate frisbee
COT: – Squatter and family – Sooner’s coworker – Salpal’s sister
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“The Second Day of July 1776, will be the most memorable Epocha, in the History of America”

Date: 2026-07-02 AO: Atlantis Q: Puzzlah , PAX: Puzzlah, Focker, Pole Dancer, DintyMoore, ShockJock FNGs: 1 ShockJock COUNT: 5 CONDITIONS: Warm
WARMUP: Stretchin
THE THANG: 1764-1789 Trivia
Station 1: Q: We all know “Taxation without representation”, name at least 3 taxes that were levied on the colonies between 1764-1775. A: Sugar Act, Stamp Act, Townshend Act, Tea Act
W Partner: 342 Step ups/Dips total while partner runs around the silo to represent the 342 boxes of tea dumped into the Boston Harbor during the Boston Tea Party.
Q2: G-Dub was disgusted by MassHoles, but after Henry Knox took cannons from Ft Ticonderoga and brought them to Boston and they were secretly brought to Dorchester Heights (6 blocks from where I grew up), the Colonial Army forced the British to evacuate Boston in spring 1776. On what day, appropriate for Boston, does the city celebrate Evacuation Day with City Offices closed?
A: March 17 Partner up, carry your partner up the hill.
Q3: The Declaration of Independence was voted for on July 2 by the Second Continental Congress, leading John Adams to write to Abigail, “. “The Second Day of July 1776, will be the most memorable Epocha, in the History of America. I am apt to believe that it will be celebrated, by succeeding Generations, as the great anniversary Festival.”
While only John Hancock had signed the Declaration of Independence on July 4, who was the oldest signer and how old was he?
A: Benjamin Franklin, 70 years old
Right answer: 13 “Bolts” (for his lightning bolt experience)–>13 half quats (top), 13 half squats (bottom), 13 full squats, 13 full squat tuck jumps (like Usain Bolts) Wrong answer: 70 Monkey Humpers because Benny Boy loved the ladies
Station 4:
Q: In a desperate “Victory or Death” gamble, Washington marched his freezing, ragtag army to the banks of the Delaware River on Christmas night. In the middle of a brutal nor’easter blizzard—with ice floes smashing against their wooden Durham boats—they crossed the river in pitch darkness and marched 9 miles through the snow to catch the elite Hessian garrison completely by surprise, leaving a trail of blood. While we are familiar with Washington crossing the Delaware, during which battle did this occur?
A: Battle of Trenton
Wrong answer: get barefoot, ice skaters from the foul pole to the outfield fence. Mosey back. Sprints (increasing in percentage from (19%, 50%, 64%, 76%, 89%, 100%, 180% representing years associated with key revolutionary activities).
MARY: – American Hammers: 76 reps IC (Finish out the year) – Big Boy Sit-Ups: 56 reps OYO (Shared with a partner—28 reps each to honor the 56 signers) – The 1789 Constitutional Plank: Hold a low forearm plank for exactly 89 seconds.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:https://open.spotify.com/playlist/5KdpPsJF3EYMU2yAdfOBeo?si=mvUGsqOBRqGNxITQKzHexA
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Atlantis

Date: 2026-06-18 AO: Atlantis Q: Juicy J , PAX: Cheesehead, SalPal, Pole Dancer, Subway, Juicy J, Puzzlah, sooner FNGs: None COUNT: 7 CONDITIONS: humid as ballz
WARMUP: soccer warmups
THE THANG: 4v4 EPIC soccer match FIFA style. Two goalie blunders by Juicy J and ripped hamstring. Several sniper goals
Team Juicy wins 5-3. Thanks to a semi FNG all star appearance. Puzzlah Pole Dancer and Shredder? Wins new F3 stickers.
MARY:
MOLESKINE: intentional ministry and helping others. It’s good to have a variety of mission opportunities in your life. It’s easy to stay in your circles and help your affluent friends and neighbors who are already close to you and honestly, it probably isn’t making a massive delta or a change in their life.
A challenge to each of us to get out of your circles and help those that are truly hurting where you can actually make a massive positive difference. Lots of Nonprofits out there to find these opportunities if needed.
The needs are there, 100%. Just need to look. 5,000+ kids starve to death every day around the world. Donate to these ministries is an example. Less than $1 can feed a kid for a day. Look it up on Claude.
ANNOUNCEMENTS: summer LeanPax July 5th on the leanpax channel
COT: prayers up for Squatter and DintyMoore family at school. Prayers up for a family at SalPal church. And all other unspoken.
PLAYLIST: Yellowcard
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Atlantis

Date: 2026-06-11 AO: Atlantis Q: Shy Guy , PAX: Puzzlah, Shy Guy, Cheesehead, DintyMoore, Turtle FNGs: None COUNT: 5 CONDITIONS: humid
WARMUP: SSH, tempo squats, merkins, butt kickers, side lunges, world’s greatest, mosey
THE THANG: Lots of running and falling down to celebrate the start of the World Cup.
Ball Toe Taps 4 ways x2
Shots on goal Sprint to ball, one person shoots, if he misses everyone does burpees until he retrieves the ball, bernie back to start line, repeat for all pax 2x
Punt Practice One pax punts the ball and chooses mode of transportation to ball, repeat for all pax 2x
Header practice 15 merkins then sprint 15 yards and do vertical jump, jog back
Mosey to startex
PK blocks Shuffle drill between 3 parking lines with vertical jump at each line, 5 rounds
MARY: LBCs, flutter kicks, ARods MOLESKINE: I’m ANNOUNCEMENTS:
COT: Be delusional (in a good way). Study showed that those who believed they slept better scored higher on cognitive tests. Set goals and tell yourself you will achieve them. You are a great husband and father. God made us to be kings and saints (Rev. 5:10)
PLAYLIST: Black Keys essential playlist
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Atlantis

Date: 2026-05-28 AO: Atlantis Q: DintyMoore , PAX: DintyMoore, SalPal, porcelain, Juicy J, Pole Dancer, Cheesehead, Subway FNGs: None COUNT: 7 CONDITIONS: Balmy
WARMUP: Lap and Stretches
Birthdate Challenge – hit all 8 dates 0 1-minute plank 1 10 merkins 2 20 air squats 3 30 SSHs 4 20 Lunges 5 15 burpees 6 20 merkin shoulder taps 7 30 calf raises 8 20 mountain climbers 9 1-minute wall sit
THE THANG: Partner AMRAP 100 m sprint 5 burpees 20 sit-ups 15 pushups 100 m sprint
Partner completed series of core exercises
MARY: Soccer Challenge – goal between arms in plank position = 5 burpees and 100m sprint
MOLESKINE: Push each other to know each other, it’s more than a workout group.
ANNOUNCEMENTS: Struggle, Summer Slam, Fall CSAUP 50 mile relay, etc.
COT: prayers for Squatter and family
PLAYLIST: https://open.spotify.com/playlist/0bybNxEFZvzMuwrvMJx0gL?si=dJ-GbMhCS524enrLUJJFDQ&pi=cZ6L80vSTHCJj
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Drive for Show, Putt for Dough

Date: 2026-05-21 AO: Atlantis Q: Firefox , PAX: Puzzlah, Subway, Firefox, Blueprint, Oatmeal, sooner, Cheesehead FNGs: 1 Cheesehead COUNT: 7 CONDITIONS: Damp
WARMUP: Mosey around park to the side parking lot. SSH LBAC Merkins Mountain Climbers
THE THANG: Disc golf! We started on the fields. Lunge walk to your first lie, bear crawl to each lie until you sink your putt. We multiplied high scores by low scores to get the number of burpees to do between rounds. – 1st hole, straight away in the open, roughly 270ish feet: 3 x 6 = 18 burpees – sooner set the next basket behind a pole and garbage can, roughly 250ish feet: 3 x 4 = 12 burpees – FNG Cheesehead set the next basket out in the open, roughly 260ish feet: 3 x 5 = 15 burpees
Mosey up to near the pizza hut pavilion with a basket set on the playground behind one of the rock structures. No exercises, just 1 more hole for fun.
Next we made a circle around a basket and started 12ish feet away. SSH, going around the circle attempting putts. After every two rounds, 10 merkins. Take a step back for each putt you sunk. 5 or 6 rounds of this.
MARY: There’s no Mary in disc golf.
MOLESKINE: Welcome, Cheesehead!
For those new to the sport, there are 4 main characteristics of golf discs: – Speed – less how fast it will fly and more how hard you have to throw it to make it fly like it should (we were throwing with 3s, 4s, and 5s) – Glide – how much carry the disc will have – Turn – how much it “turns” with the direction of your throw during the initial portion of flight (to the right on a backhand throw) – Fade – how much it falls out at the end of its flight (to the left on a backhand throw) There’s also a 5th characteristic: how much the thrower projects misguided trust onto a disc based on its aesthetic awesomeness And a 6th characteristic: how much the thrower stubbornly keeps using a disc to fly in a pattern it was not intended for
ANNOUNCEMENTS: – Holy Smokers – Spring Fling
COT: – New jobs – End of the school year – Job stress – Family member injuries
PLAYLIST: https://open.spotify.com/playlist/0wVPwx6JZA6uCRyZ352zcp?si=b6f7a70561234431
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Atlantis

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