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.