Date: 2024-03-26
AO: atlantis
Q: Hammerhead
PAX: Deflator, True North, Smokee, Windtalker, Bunyan, U-Haul FNGs: None
COUNT: 7
WARMUP:
Don quixotes
Cherry pickers
Will Mays Warrior Hayes
Snow boarders
C Skip in place
Side to Side hops
Forward and back hops
Star Plank demonstration
THE THANG:
Partner 60-second intervals:
60s of partner Line Hops w/twist movement (two hands holding Ball at all times) while partner:
Star Planks
60s of Ball Merkins*
while partner:
3/6/9 Parking Space Suicides
90s of Sun Gods*
while partner:
3/6/9 Star Planks
90s of partner Line Hops w/twist movement (two hands holding Ball at all times) while partner:
Star Planks
"TAPS"
Round One
Magic Number is 10
Pax forms up in a circle and playsTAPS.
- count the number of consecutive taps. *they have to be clean, meaning both feet are airborne when passing. For each count less than the magic number, each Pax owes a burpee
Add 10 to Magic Number each round of TAPS
Round Two Penalty: Jump Squats
Round 3 Penalty: Basic Burpees
Round 4 Penalty: Air squats
Round 5 Penalty: Merkins
Round 6 Penalty: Sun Gods (arm circles)
Round 7 Penalty: Side Straddle Hops
MARY: (out of time-- did not do)
Mountain Climber Series
2 two 90s Cool-downs:
Single Count Plank Jacks ( following taps followed by 90 sec Alternating elbows/hands) Partner Back Extensions
Plank routine (90 sec Althernating shoulder)
ANNOUNCEMENTS:
Friday 12 April Bonus WOD at atlantis 0600
COT:
FROM INTERNATIONAL FAIR PLAY. ORG
https://www.fairplayinternational.org/history-of-fair-play-
Baron Pierre de Coubertin was the man who founded the Olypmpic Committee in 1894.
Sporting fights off physical and moral decay. He firmly believed: "There are not two parts to a man, body and soul; there are three, body, mind and character. Character is not formed by the mind, but primarily by the body. The men of antiquity knew this, and we are painfully relearning it. "
He also emphasised that sport is a universal language and a catalyst for universal harmony capable of bringing people together and teaching them values like mutual respect, solidarity, tolerance and fair play.
Tags: atlantis, Deflator, True North, Smokee, Windtalker, Bunyan, U-Haul
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