It feels like forever since YHC has had the chance to Q AMRAP. Probably hasn’t been that long, but YHC missed it all the same (apparently YHC will have the pleasure of back to back Qs as I am the Q for the Mustang tomorrow as well, thanks for the reminder). It’s great to see the number of PAX at AMRAP on the rise, and its great to see some of the F3 regulars venturing out to get a slightly different type of beatdown.

Warmup:

SSH IC x 50

Slow Merkin x 10

Slow Squat x 15

The Thang:

For the 12 PAX a line with 11 different apparatus was set. In front of that line was the timer, a bar with a total weight of 95#s. The PAX on the timer would preform a fixed number of reps of any movement they wanted with the bar while the rest of the PAX did AMRAP movements on the given apparatus. The catch, if the PAX on the timer needed to rest, stop or change movements, all PAX did recovery merkins. The merkins would escalate during the timer, first stop would be 10, the 20, then 30 and up, resetting with each PAX on the timer.

The Line went as follow:

1. Cinder Block Curls
2. Sand Bag Thrusters 60#s
3. Cinder Block OH Press
4. American Hammer w/ 12# Med Ball
5. Cinder Block Curls (yup, again)
6. Upright Row 45# Plate
7. Forearm Developer
8. Front Squat 60# Sandbag
9. Front Plate Raise 25#
10. Bent Over Row 80# Sandbag
11. Around the World 45# or 25# plate

After a full rotation all PAX ran a fellowship lap of the parking lot. The first rotation the timer was 25 resp. After the first round everyone seemed a little tired, so YHC decided instead of 25 reps the timer would do 35 reps. This resulted in more merkins, mission accomplished. After two rotations time was short so Mary was called for.

Mary:

Since Mary avoidance has become a foundational piece of AMRAP, when Beanbag made the suggestion that after lap 2 the PAX all do 10 reps of a higher difficulty movement, that became Mary. Same rotation etc. just with each PAX doing 10 reps on the bar of something more challenging than they took on for 25 or 35. Great call Beanbag, way to make us all push ourselves.

CoT:

Announcements:

-Perry Harrison Cleanup this Sunday afternoon. Bring gloves, a shovel, something to “deconstruct shrubs”, maybe a flamethrower. Mothman has the details, and maybe the flamethrower!

-Overnight Ruck is tomorrow night launching from Durham/Duke. Rambler has details as well as Slack channel.

-BC Picnic is 9/8. Still a few volunteer slots for foods/drinks/games etc. $5 a family suggested donation to help offset cost for the PAX cooking. Small price to pay to spend time with the likes of RG3, Chum, and YHC!

BoM:

It has been give or take a year since Chef Tel launched AMRAP. In that time the site has gotten more organized as we have all learned how to put together a metal AO and Q. What AMRAP has not gotten is easier. The workouts are still consistently difficult; it feels like more so each week. Over the past several months the numbers at the AO have grown steadily and we are seeing boot camp regulars come out to join us. The winter was a steady 2-5 PAX, and at one point had a solitary fool in the parking lot. The fact that so many PAX are willing to step outside the normal F3 workout they do and participate in the poor decisions PAX like YHC bring to the table weekly does not cease to amaze, and continues to remind what F3 is all about.