March 29, 2020

AMRAP on AMRAP on AMRAP

THE SCENE:
Between 52 and 71…probably

Cloudy…probably

Performed from remote locations…probably

F3 WELCOME & DISCLAIMER

I am not a professional. [Insert Caption Obvious emoji]
WARM-O-RAMA:

SSH x 20

Daisy Pickers x 20

Arm circles x 20

Imperial Walkers x 20

Let’s get creative….

Merkins x 5, Squats x 5, Merkins x 4, Squats x 4, Merkins x3…you get the picture.

THA-THANG:
10-minute AMRAP #1:

Overhead Squats (w/ ruck, CMU, 2.0, etc) x 5

Burpees x 5

BBSU’s x 5

After 10 minutes of work, take 1 minute to rest. Then, move to the next AMRAP and get after it.

 

10-minute AMRAP #2:

Jump Lunges x 10 (5 each leg)

Weighted Overhead Press x 10 (same weight as OS’s)

4 ct. Flutter Kicks x 10

After 10 minutes of work, take 1 minute to rest. Then, move to the next AMRAP and get after it.

 

10-minute AMRAP #3:

Squat x 15

Weightless Overhead Press x 15

American Hammer x 15 (1 ct.)

 

MARY:
Hold plank for a full minute.

Hold feet at 6″ for a full minute.

COUNT-OFF & NAME-O-RAMA:
Lots of PAX…probably. No FNGs…probably.

CIRCLE OF TRUST/BOM:
I was feeling overwhelmed the other day by the demands of working from home while taking care of my family. It all started to feel like more than one man could bear. I reached out to F3 brothers. Life felt more manageable after that. Funny how that works.

Lock shields even if from a distance. We are stronger together and weak and vulnerable when we are disconnected.

MOLESKIN:
This should be a fun (terrible) workout. Keep up with your total number of rounds and post them to slack. I have no clue how many rounds to expect, so it should be fun to see everyone’s counts.

ANNOUNCEMENTS:
COT online at 11:15 am

Q Source discussion Wednesday at noon

Both brought to you by the very rich people at Zoom.

QIC:
Bookworm
Workout Date:
03-30-2020