Jumping into AMRAP

Jumping into AMRAP

Date – 02/25/19 – Monster Factory

QIC: Bam Bam

 

# of PAX: 17

PAX: YHC, Trump, Venus, Magnito, BTB, Icebox, Barnacle, 10-Count, All About That Bass, Snail Mail, OTC, Spin-Doctor, Pledge, Violation, Waterboy, P-Dock, Butterfly

 

WARM UP:

 

  • Seal Clap – 30
  • Imperial Walkers – 30
  • Cotton Pickers – 30
  • Mosey to the Pull-Up Bars

 

THE THANG:

 

  • Partner Up for 10 Min AMRAP:
    • 5 Pull-Ups
    • 10 Rows from the Dip Bars (Chest to Bar)
    • 15 Reverse Lunges (Each Leg)
    • 20 LBCs
  • Partner B Jumps Rope while Partner A Exercises; Switch, Rinse and Repeat
  • Mosey to the Picnic Shelter

 

  • 10 Min AMRAP with Partner
    • 5 Derkins With Shoulder Tap
    • 10 Incline Merkins (Chest to Table)
    • 15 Step Ups With Hip Thrust
    • 20 Freddy Mercurys
  • Partner B Jumps Rope while Partner A Exercises; Switch, Rinse and Repeat
  • Mosey to Rock Pile

 

  • 10 Min AMRAP with Partner
    • 20 Reverse Flies With Small to Medium Coupon
    • 20 Curls With Small to Medium Coupon
    • 20 Overhead Extensions With Small to Medium Coupon
    • 20 Lion Kings With Small to Medium Coupon
  • Partner B Jumps Rope while Partner A Exercises; Switch, Rinse and Repeat
  • Mosey to the COT in time for 1-minute Low Plank
  • Out of Time

 

COT/MOLESKINZ:

  • Count-orama
  • Name-orama
  • Announcements –
    • Look Out for F3 Hats – Black, Charcoal Gray, Heather Gray, Sage Green and Orange – $25 for one, $40 for two – Proceeds to Cape Fear Foundation
    • Miracle In Motion 5K and 1 Mile Run/Walk/Roll – Sign up to support a great cause: https://its-go-time.com/miracles-in-motion/
    • Hoping to raise $4,500 to help Ainsley Angels in Purchasing a Chair (Black/Pink in color with F3 Wheels). Any and all donations help!

 

  • Prayer Requests –
    • Prayers to all our men and women in uniform protecting and serving us, as well as to all those making our world a better place
    • Prayers to those spoken and unspoken

 

  • Thank you, gentlemen, for allowing me the opportunity to lead today. It was and is a pleasure to lead. Bam Bam out.
Advertisements

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s