Category: Atlantis

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Quiznos

AO: atlantis
Q: Pole Dancer
PAX: Toothless, Oatmeal, Siri, DintyMoore
FNGs: None
COUNT: 5
CONDITIONS: cloudy and cool

WARMUP: 20 head turns trying to look for Subway’s car, followed by side strattle hops and a mosey to the Pizza Hut

THE THANG: Take Turns Tabata!

Each PAX took a turn picking three exercises, one for upper body, one lower body, one wild card. 2 minutes per exercise, followed by a run around the tower. Ran out of time for Dinty’s set so we finished up with a quick round of air kicks in the parking lot before 6:15.

MOLESKINE: Teach your kids to ski! Toothless’ listing goes live today!

ANNOUNCEMENTS: Actively recruiting for my Tennessee Tussle team, Octoburpee is coming up,

COT: Prayers for Subway’s alarm clock, Siri’s family juggling babies and work, Toothless for a smooth process to sell the house, and me for a good neighbor to take his place!

PLAYLIST: Siri requested Clipse, we listened to Clipse
https://open.spotify.com/album/17ScNnJ0lSWajodZaRpHdQ?si=9ZfIp6pET4KTjg4pjtcEPA

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Inaugural F3 Nations Real Estate Committee Meeting

AO: atlantis
Q: SalPal
PAX: Firefox, CubCadet, porcelain, Pole Dancer
FNGs: None
COUNT: 5
CONDITIONS: Optimistic given recent rate cuts

WARMUP: Buying time for stragglers

THE THANG: Mosey around the neighborhood playing over/under on house prices. The. Used 1st digit for burpee count, 2nd digit for Lt Dans, 3rd for big boy sit-ups.

MOLESKINE: pricing all over the place in the Nations

ANNOUNCEMENTS: night moves, grow school

COT: peace & healing

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With the first pick…

AO: atlantis
Q: Puzzlah
PAX: Toothless, Chunks, Subway, sooner, Squatter
FNGs: None
COUNT: 6
CONDITIONS: Dark and chill

WARMUP: Broga

THE THANG:

Fantasy Football Draft (forgot the snake part)
40 seconds on, 20 seconds to make next pick with a lap between rounds. We got through 2 rounds.

1. Patrick Mahomes (QB) – Partner up merkins—partner helps up (1)
2. CeeDee Lamb (WR) – Star Jumps (2)
3. Christian McCaffrey (RB) – single leg burpee + 10-yd single leg hops (3)
4. Justin Jefferson (WR) – max vertical jumps (tuck knees) (4)
5. Malik Nabors (WR) – Wheelbarrow “Neighbor” push-ups (5)
6. Bijan Robinson (RB) – Broad jumps 10 yds → bear crawl back (6)
7. Breece Hall (RB) – Fire hydrants (7)
8. Derrick Henry (RB) – Manmakers (8)
9. Chuba Hubbard (RB) – Carolina Dry Docks (9)
10. A.J. Brown (WR) – American Hammers (reading a book) (10)
11. Jonathan Taylor (RB) – Mule Kicks (11)
12. Tyreek Hill (WR) – Hello Dolly (12)
13. Ja’Marr Chase (WR) – tuck jumps (max height) (Undrafted)
14. Saquon Barkley (RB) – Iron Mikes (jumping lunges, each leg) with a split (Undrafted)
15. Amon-Ra St. Brown (WR) – Dips (Undrafted)
16. Garrett Wilson (WR) – squat jumps w/ 180° turn (Undrafted)
17. Jahmyr Gibbs (RB) – Up-downs (in honor of coach) (Undrafted)
18. Davante Adams (WR) – Wall sits (Undrafted)
19. Josh Allen (QB) – Half superman, half dead bugs (Undrafted)
20. Jalen Hurts (QB) – Bear Crawl Up 1 Back 1 R 1 L 1 (Undrafted)

Moved to lower lot for some ultimate football once we got enough light. Then finished up celebrating the newly engaged Travis Kelce with some Alabama prom dates and Jane Fondas to his fiancée’s hit, Cruel Summer.

MOLESKINE:
Scary moment with the abandoned bike in the Pizza Hut. That was a very nice bike and carrier, so hope it gets back to its owner.
ANNOUNCEMENTS:

COT: Pole Dancer’s wife and their family and my friend, John, as they deal with loss.

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Thr33 Ringz

AO: atlantis
Q: Pole Dancer
PAX: Puzzlah, DintyMoore, Subway, Firefox, Toothless, Papa Bear, Spinal Tap, CubCadet, Good Morning America, Vector, Grifter
FNGs: None
COUNT: 12
CONDITIONS: cool as the other side of the pillow

WARMUP: Broga (as requested)

THE THANG:

Round 1: YHC
Indigenous Peoples’ Run: back pair does three star jumps, runs to the front. One full cycle and the group stops for 5 burpees. Continue for 15 minutes.

Round 2: Firefox
20x Iron Mikes
20X Split Squats
20x Gorilla humpers
repeat x4

Tortoise & Hair
Lt Dan Travel, partner does 15 jump squats and murder bunnies to catch up

Round 3: Spinal Tap
DORA
100 Step Ups
200 Bonnie Blairs
300 Calf Raises

ANNOUNCEMENTS: Tennessee Tussle comin’ up! Final call for the upcoming CSAUP

COT: Prayers for health, family traveling, gratitude to get out here. Help out F3G on his fundraiser.

PLAYLIST: YHC’s birthday playlist
https://open.spotify.com/playlist/36UcB5P0wdd0spKwCl4Z92?si=fc296b470d02479e

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Good Will Bunting

AO: atlantis
Q: Pole Dancer
PAX: Squatter, SalPal, Oatmeal, sooner, Subway, Puzzlah, Toothless, Siri
FNGs: None
COUNT: 9
CONDITIONS: dusty

WARMUP: mosey around the field, active warmups

THE THANG: KICKBALL!

Started off with Last Man Standing- one pitch, if you get out, you join the pitcher in the outfield. Last batter to get out wins. Immediately had to add people to the outfield due to Oatmeal’s lack of hustle.

Switched to standard kickball where we ended in a tie! (boooooo)

Highlighted by some superb batting from Toothless, an opportunity to improve fielding abilities from Siri, and a true masterclass in bunting from both squads. Everyone was red from burpees in the dirt after every hit.

ANNOUNCEMENTS: The dreaded Tennessee Tussle is scheduled! Get excited to form teams of four so we can improve on our finish from last year!

COT: Prayers for health, the passing of loved ones, and career adversity. Always thankful for the PAX providing a welcoming space to share our struggles, emotions, and triumphs together.

PLAYLIST: Quickly threw together selections from the top results on Spotify for “baseball walk up music.” Turns out the youth these days only pull from two categories for walk up tunes- rap made after 2019, and classic rock. Go figure.

https://open.spotify.com/playlist/7s1ndsDyA98ixKLciTIWmt?si=a8978b92ede548b9

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What’s a TikTok?

AO: atlantis
Q: Pole Dancer
PAX: Puzzlah, Subway, Oatmeal
FNGs: None
COUNT: 4
CONDITIONS: Hot and Humid

WARMUP: Jog around Atlantis, ending at the Pizza Hut

THE THANG: Insane Movements Tabata

4x4x45 Seconds On, 15 Seconds Rest
– Broad Jump w/ Plank Hand Walk
– Forward Kick Breakdancing BS
– Merkins (the youth still do pushups apparently)
– Kneel Squats
Rd 2:
– Squat to Frog Jumps
– Seated Leg Lift Toe Touches
– Pogo Jump Lunge (Iron Mikes w/ extra steps)
– Scissor Jacks (w/ perfect synchronization between Puzzlah and yours truly

Ab workout that inspired this:

Lay down in front of a wall, put feet flat on the wall, legs a little less than 90 degrees.
– Touch the wall w/ alternating hands, 100x
– Touch the wall w/ both hands, 50x
– Elbows to knees, 50x
– Opposite elbow to Opposite knee, 100x

MOLESKINE: Subway enjoys Jamie xx more than Freddie Gibbs

ANNOUNCEMENTS: Brewsday next week on Aug 5, Nerf Gun fight tonight, CSAUP recruiting for Clydesdales

PLAYLIST: Some of my favorite releases from 2025 so far, cheated and added some Kendrick because it still slaps
https://open.spotify.com/playlist/40MiRToNXL29kKMzVSg3qZ?si=865df54041184b8e

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Traveling Time (while largely staying put)

AO: atlantis
Q: Firefox
PAX: Pole Dancer, CubCadet, Toothless, DintyMoore
FNGs: None
COUNT: 5
CONDITIONS: Soupy

WARMUP: OYO Stretches

THE THANG: Mosey to playground. PAX did down unders/body rows on the swings then 50x Freddie Mercuries (each side = 1/2). 5 rounds with variable number of down unders: 30x, 20x, 10x, 15x, 20x

PAX paired off and did squats while passing a rice bag. 3 minutes

Staying in pairs, partners did WW1s facing each other and passing the rice bag at the top of their WW1s. 3 minutes, 50 seconds (also, an eternity).

During the partner exercises, PAX shared their favorite US travel destinations.

Rice bag hold. 1 PAX got on their six and held a rice bag in their hands over their head while also doing a six-inch-hold with a rice bag on their shins. Hold as long as possible while the other PAX counted and encouraged. 2 full rotations. In the first, Pole Dancer held for 31 seconds but everyone did at least 25s. In the second round, Toothless incorporated some micro-adjustments to extend out to 40s, but everyone did at least 27s to better their time. Strong work.

Mosey to benches. 30x dips and 30x benchy crunchy frogs. 3 full rounds.

2 rounds of WW1s plus 10-15s hollow body hold.

30x Alabama prom dates
30x right leg fire hydrants
30x left leg fire hydrants

Hollow body hold till time.

MOLESKINE:
– Rice bags… still going strong.

ANNOUNCEMENTS:
– CSAUP
– Nerf war
– Check slack

COT:
– Everyone expressed some gratitude to kick off the day

Thanks for the opportunity to lead. Always an honor and a pleasure.

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Twice we climbed the holy mountain….

AO: atlantis
Q: SalPal
PAX: DintyMoore, sooner, Oatmeal
FNGs: None
COUNT: 4
idk what to tell you we ran to mount Kentucky and back. Coffee at White Bison bc Ramblin Joes doesn’t open at the right time anymore.

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Pep travels outside of Green Hills

AO: atlantis
Q: Pep
PAX: DintyMoore, Oatmeal, Toothless, Subway, Pole Dancer
FNGs: None
COUNT: 6
CONDITIONS: comfortable late spring

WARMUP: oyo before 5:30 start

THE THANG:
Rectangle:
Two times
– one partner runs the baseball field
– Second partner does a slower travel
– Switch when runner gets to other partner
– Four slow travels
– Komodo dragons
– Murder bunnies
– Bear crawl
– Crab walk
– 11’s
– squat
–
Burpees

MOLESKINE:
I missed SalPal at his home AO.
Grateful for those who did choose to work today.

ANNOUNCEMENTS:
July 4 convergence at handsomizer

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Back Attack

AO: atlantis
Q: Pole Dancer
PAX: porcelain, CubCadet, Subway, Oatmeal, SalPal
FNGs: None
COUNT: 6
CONDITIONS: COMFY

WARMUP: SSH x20

THE THANG: Attacking the back with each half of the remedy to back pain- stretching and strengthening!

Started with some static stretching, good mornings, and shoulder stretches. Flowed into a quick yoga routine from sun pose into warrior 1 & 2, triangle pose, back up and down into the other side. Then downward dog into cobra, back to downward dog, into runners lunges, with a twist on each side.

Mosey over to the swings to elucidate how much we work our chest compared to our backs. 4 sets of 10 bodyweight rows on the swings, paired with 10 pushups. Safe to say the pushups were quite a bit easier.

Lunge back to startx because glute and hamstring strength is the foundation of a strong lower back! Then 3 sets of 45 second tubota style exercises mixing back and lower body;
– Dumbbell flys
– Alabama Prom Dates
– Cinderblock deadlift
– Squats
– Exercise band extensions
– Clamshells

Finished out with a round of Mary because core strength is also critical for back support.

MOLESKINE: Oatmeal is in 3 cults currently applying for his 4th. Subway thinks Juvenile’s name is Jeremy

ANNOUNCEMENTS: Brewsday next Tuesday and YHC will be in attendance! Second drink is on moneyshot

COT: Prayers for kids getting out of school and a family dealing with a miscarriage.

PLAYLIST: very subpar performance from the gallery trying to guess song title and artist of songs with “Back” in the name. I think we hit on 5/13 and burpees ensued for each wrong answer.
https://open.spotify.com/playlist/6l3IndcwZBxGy8upkgm2Fs?si=f164a41916c747b3