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.