3 (?) PAX met early for an EC Ruck and 6 got down to business for the AMRAP ME.

One weeks FNG is the next weeks veteran, as Commodore rolled up for another dose of AMRAP. Beanbags stop on the AMRAP world tour brought in a couple of new F3 faces to AMRAP as well, with Sneaky shoes and Mothman coming down. Speaking of the highly successful Thicket appearance of AMRAP, the interval style seemed like a great way to start the wheels turning on this Q. YHC had considered adding sprints instead of the lap, but thought that something more, AMRAP, would be in order. So to push it to a level that got me my greatest F3 compliment yet when Rambler said, “Griswold, this may be the worst workout ever”, Lt. Dan had to make an appearance.

Here is how it all went down:

Warmup:

SSH

WMH

Merkins

The Thang:

Six stations, one for each PAX, were set up for the interval portion of the workout. The intervals were 40 seconds on and 15 seconds off. Once a full rotation was completed the PAX proceeded to LT. Dan from the parking lot to the playground for AMRAP pull-ups and AMRAP Merkins. Then head back to reapeto.

The stations and work was as follows:

Stations:

1. KB Deadlift 60#
2. Around the world 45# plate and scaled to 25# if needed
3. Sandbag squat 40# and some did 40# bag x 2
4. Cinderblock OH Press (this became a curl after round 1)
5. Derkins – Which were scalable to Merkins or LBCs
6. Straight arm plate raise 25#

Followed immediately by LT. Dan and AMRAP pull and push. The repeat. The forts LT. Dan was done with coupons. That was ambitious and was scratched after one round. The entire rotation was completed 3 times.

CoT:

Announcements:

• 6/20 at 8PM at the Wall a 2^nd F sendoff for Golden Pinky will be held. It is BYO Everything.
• RG3 suffered a knee injury that will have him on the shelf for a while, lets keep in touch with our brother
• Sneaky Shoes is celebrating his 11^th Anniversary with his M tomorrow, congrats!

BoM:

The first F of F3 is about stepping outside our norms and being prepared for the unexpected. It is also about being ready to do things that are difficult, and do them repeatedly. At AMRAP that tends to get amplified. We add weight to the movements and push. It was great to see new faces out there today to test themselves and push themselves in a way that may be less familiar and less comfortable. My first post was a Chef Tel Q and he closed us out by telling us to bring the AMRAP mentality into everything we do. Seeing new AMRAP PAX come out makes me want to continue to spread that message. Lets go get as many reps as possible in everything we do. If you can push yourself as hard as we do in our F3 workouts, its easy to do it at home with our kids, or at work.