I had promised a while back to take a turn Q’ing #amrap and the stars aligned this morning to make that happen. Griswold put the call out looking for someone and I just so happen to be working on the Chatham 6-pack (posting at 6 Chatham County AOs in 6 days) this week and would be posting at #amrap anyway. This being my site VQ at #amrap and me not being one too knowledgeable on the finer points of lifting heavy weights, I set out to do some research for ideas that would fit the bill for the AO and still be something that I could actually lead.
Bright Idea was looking for friendly faces to do some EC pullups with, but I told him we’d be doing pullups in the ME and convinced him to go for an EC run instead. Spoiler alert: we ran out of time for the ME pullups after all. Maybe tomorrow.
Warm-Up
The usual stuff…SSHx20IC, IWx10IC, slow merkinsx10IC, probably something else but you’re not here for the warm-up so let’s get to The Thang.
The Thang
Retreive two cinderblocks each from the pile near the wood line and bring them back to the parking lot. About halfway back at least one PAX realized I was trying to sneak in some farmer’s carry work without them realizing.
Thang 1: Two rounds of the following exercises: Cinderblock shrugs x10, blockees x5, cinderblock squat thrusters x10, wide merkins x10 (with hands on cinderblocks to get a nice long range of motion).
Thang 2: A circle of pain with the follow 5 stations:
- Jump Rope x100 (this serves as the counter for moving stations, some are faster jump ropers than others)
- Dumbbell reverse lunges, alternating legs
- American hammers
- dumbbell curl and press
- flutterkicks with cinderblock overhead
We repeated the circle of pain again replacing #2 with single arm dumbbell snatches and #4 with dumbbell plank rows, then repeated it a third time using the other arm for the snatches and rows.
Thang 3: This was supposed to be the aforementioned pullups along with some hanging leg raises but time had run out on us. We farmer’s carried the cinderblocks back to the wood line and then moseyed back to the AO for announcements.
Announcements
Chatham Year End Banquet is Dec22nd @8pm, BC Clubhouse
Frosty Rabbit Tuesday Challenge runs December through February. Post 10+ Tuesdays (either Jag or Rabbit) to earn your patch (side note: YHC is aiming for the perfect score of 15 possible points on that and encourages others to do the same…what’s life without whimsy).
Support Go Fund Me page for Chef Tell’s wife, who was recently diagnosed with breast cancer. Grunge is also organizing a CSAUP like-event to support this on November 30th starting at 7pm at Great Meadow Park in BC.
No #amrap next Thursday on Thanksgiving. Convergence instead at 530 at #paradise. Annual BC Turkey Bowl football game starts @9am. Beers @10am (seems reasonable).
COT/BOM
Four of the five PAX that came out today (including YHC) aren’t #amrap regulars, but it’s good to get out of your comfort zone sometimes and try something different. The fellowship was good, hopefully the workout was, too. Until next time, Aye!
Moleskin
The jump rope was an interesting addition to the circle of pain today. I’ve only seen a jump rope at one F3 event before, and it was an EC. Some PAX were a little more coordinated with it than others, but I believe we all left with an appreciation of how much better elementary school kids are at it than we are (humbling). We probably need more jump rope in F3.