Smashing Pumpkins at Atlas

Warm-O-Rama:

Warm Up:

Toy Soldiers x 11

Side Straddle Hop x 11

Arm Circles/Sun Gods

Mtn Climbers X 11

The Thang:

The Thang:

5 stations…Switch when station 1 PAX finishes.

1. One PAX carries 2 cinders to the fence and back (~150 yards)
2. Upright Rows with 44lb KB
3. Chest Press with Pole and Chains
4. Twister to Slam 35lb stone
5. Curls with Cinder Coupon

5 stations…Switch when station 1 PAX finishes.

1. While one PAX carries 50lb Atlas stone on shoulder to fence and back
2. 44 KB swings
3. 1 Arm Merkins
4. Skull Crushers with Cinder Coupon
5. Thruster to Slam stone (35lb stone)

RUN around the field

5 stations…Switch when station 1 PAX finishes.

1. While one PAX runs to the fence and backwards run back
2. LBCs
3. V Ups holding Pipe & Chains
4. 35lb Atlas Twister Slam stones

5 stations…Switch when station 1 PAX finishes.

1. One PAX carries 2 cinders to the foul pole and back (~60 yards)
2. Upright Rows with 44lb KB
3. Chest Press with Pole and Chains
4. Twister to Slam 35lb stone
5. Curls with Cinder Coupon

TIME

COT:

Benefit for Youth Camping Opportunities (Ollie’s Fundraising) will be on 12/5 in afternoon at Ceviche Alpharetta.  Will send details.

Prayers for our families, communities, and F3 brethren facing COVID.

Naked-Man Moleskin:

Honor and privilege to lead these men who come out and give their best to get stronger – physically and mentally.