Warm-O-Rama:

12 x Weed Pickers

12 x Windmills

10 x Slow Squats

The Thang:

Base exercise = LBCs and Dying Cockroach

Each round, the PAX would complete the corresponding number of LBCs and Dying Cockroaches (round 1 – one of each, round 2 – two of each).

In between certain rounds, the PAX completed 30 of a specific exercise as described below:

• Rounds 1 – 10
• 30 Dips
• Rounds 11 – 13
• 30 Merkins
• Rounds 14 – 15
• 30 Squats
• Round 16
• 30 Good mornings
• Round 17
• 30 Lunges
• Round 18
• 30 Shoulder Taps
• Round 19
• 30 Single leg lunges
• Round 20
• 30 Mtn Climbers
• Round 21
• 30 Flutter kicks
• Round 22
• 30 Derkins
• Round 23
• 30 Supermans
• Round 24
• 30 Calf Raises
• Round 25
• 30 Single leg deadlift
• Round 26
• 30 Plank Ups
• Round 27
• 30 Bird dogs
• Round 28
• 30 Burpees

COT:

Reminder about blood drive and prayers for Sprocket and family.

Naked-Man Moleskin:

I hadn’t been at Atlas in a while so it was nice to be back.