AMRAP IN A SPEED CIRCUIT – YOU VS. YOU

15 pax posted this morning – not sure if by choice, curiosity or just completely unaware of what was about to be put on them. You know how things look easier on paper? Then you start and think “Oh crap!”. Well, that is what happened to me at least. It was to be two simple circuits around Union Point.

Warm-o-Rama

  • SSH 4CICx26
  • Carrot Pickers 4CICx13
  • Sprinklers 4CICx13
  • Mountain Man Poopers 4CICx13
  • Windmills 4CICx13
  • Baseball stretches

The Thang

20 stations were placed around the soggy and sloppy field by the gazebo with varying coupons and associated exercises. I utilized the Double Dipper Tabata timer-thingy to set it up for 40 sec work, 15 sec rest/transition to the next station. Second round was changed to 35 sec. The stations were as follows:

  • Rail at gazebo – Pull-ups
  • 2 Buckets of Sand – Shoulder Shrugs
  • Cinder Block – Russian Block Masons
  • Cinder Block – Curls
  • Cinder Block – Murder Bunnies
  • 4×4 Post – Torso Twists
  • Bench – Dips
  • Chain – Bear Chain Crawl
  • Bricks – Iron Cross
  • Large Paver – Leg Lifts/Overhead Lift (paver and feet off the ground)
  • Little Giant Ladder – Overhead Press
  • Ruck Plate – Get-Ups
  • Swing – ‘Swerkin’ (legs pulled to chest)
  • Kettle Ball – U-hauls
  • Smaller Paver – Nolan Ryans
  • Soppy Ground – Starfish Crunch
  • Bucket of Sand – Bucket Lifts to Chin
  • Cinder Block – Lion Kings
  • Sand Bag – WWIIs
  • Basketball – Diamond Merkins

Stop 3 stations short of two full cycles. Named, announcements – see F3 website for Give-2-Give fundraiser, Hotdogs this afternoon at my office (2216 Trent Blvd) for anyone and everyone!

Lord’s Prayer by the pax.

Thank you for the opportunity to lead!

Aye!

Gander – officially 52 today

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