A cold morning is perfect for some sled work, and The Butcher was there to keep us all warm. YHC, Chef Tell and Rambler met up at 0445 to test that theory. It was painfully confirmed with 10 total trips for each PAX before hydration and breathing was required.

After the soul crushing EC we eagerly awaited more PAX, and Bean Bag did not disappoint, coming back strong off a shoulder hiccup.

Warmup:

• SSH x 15 IC
• The Slow Good Morning x 10 IC
• Arm Circles – Small x 5 Big x 5
• Reverse – Small x 5 Big x 5
• Willie Mays Hayes x 10 IC

The Thang:

Back to the AMRAP basics – every movement is performed to near failure in the great and proud tradition of doing as many reps as possible. Four Stations were set up; The Butcher, Skidmark, a 95lb barbell and a 45lb plate. Each PAX took a station and preformed work until rest was needed, then the PAX planked or did a squat hold until all PAX had reached breaking point. After each PAX had preformed AMRAP at each station a mosey was in order to some more AMRAP work. Below is the breakdown:

AMRAP – Complete a full rotation, each PAX does:

• Butcher Sled Pushes – As many trips as possible
• Bar Bell – Deadlift/Clean/Press or anything else the PAX wanted to work
• Skidmark – Hand over hand pull, then drag back
• 45 lb plate – OH Squat/Rev Lunge and Twist and a few other variations. I believe Rambler worked in some BA situps with a  plate behind his head, which is brutal.

Mosey to:

• Park for 2 sets of AMRAP pull ups with a 10-count rest

Another full rotation of the above AMRAP station work.

Mosey to:

• Parking Lot for 2 sets AMRAP curb Merkins alternating between on and off curb with a  10 count for rest. Shakeit introduced these on Monday and they were awful, more specifically I was awful at them and am determined to improve. The rest of the PAX were unwillingly along for the ride.

Another full rotation of the above AMRAP station work.

Unfortunately time did not permit for the 2 sets of AMRAP dips, but I think we are all a little thankful for that.

COT:

The GoRuck Tough is tomorrow night. Shadowing is welcome. Rambler and Skynard are collecting gently used winter coats and blankets as a service action for this event. YHC kept it short and sweet, keeping with the theme of the AMRAP workout, you can always do more than you think. We all have one more in us, and if you can do one you can do two.