With temps in the 40’s, puddles on the ground, and a steady drizzle, YHC was please to count off 4 pax for his first Q at AMRAP. I know there’s not a specific number for a quorum at an F3 AO, but it think this beatdown need at least that many. My plan was expecting more like 8 dudes, so audibles we required from the get go.
Warm Up
Arm circles, windmills, Hillbillies, slow Merkins, Slow squats
ME
Timer was “The Beast,” 6 stops of 6 exercises. Travels distance was 2 parking spots, mode of transpo was bear crawl; Workstations with sandbags of 40-60lbs.
- Rotated Weighted squats, forward lunge with wood chops, burpees. The Beast was Merkins. We “recovered” with flutter, hold, flutter.
- Rotated SB swings, one-leg dead lift with a row, overhead press. The Beast was Monkey Humpers. We “recovered” with box cutter, hold, box cutter.
- Rotated Good mornings, curls, rows. The Beast was burpee lunges. Fearing the time due to the rate of speed of the first pax on The Beast, we modified it to 3 stops with 3 reps. Probably could have pulled it off, but it afforded us….
- 3 mins AMRAP burpees!
Mary
Peter Parker, LBC,
COT
Please keep Singlet in your prayers. Work and the holidays have tap danced on his head. I know he’s not alone in finding the holidays a challenging time; it is for me too.