April 5, 2019

Full Body AMRAP

THE SCENE: The sheer essence of “gloom” was upon us. Shorts weather for most, but not all.

Given. Then given again to Tremor IC during SSH. Speedy is much better at giving the disclaimer IC while doing SSHs.


  • SSH IC X30
  • Overhead Arm Clap IC X30
  • Arm Circles forwards IC X10
  • Arm Circles backwards IC X15
  • Squats IC X10
  • Imperial Walkers (I feel like we did these, and they’re in my notes, but I can’t remember).


Mosey w/ CMUs to playground.

10 minutes of AMRAP Arms.

  • 5 Pull ups
  • 10 Merkins
  • 15 Dips (some used CMS for extra weight)

10 minutes of AMRAP Legs. CMU Optional.

  • 5 Back Leg Elevated Squats (2=1)
  • 10 Side Squats (2=1)
  • 15 Glute Bridges
  • 20 Calf Raises

10 Minutes of AMRAP Abs.

  • 10 Precision jumps
  • 15 Leg Raises
  • 20 Pickle Pounders

Mosey w/ CMU to StartEx.

10 Minutes of AMRAP Abs as described in the above section.

11 PAX – Choker, Gomer, Gun Show, Bail Out, Chuck E Cheese, Speedy, Sonic, Tremor, Mr. Wonderful, Big Mac, Grimace (0 FNGs)

Life is hard. Having a group of men to lean on for encouragement and prayer is needed. Referenced James chapter 1:2-4 and discussed how trails produce perseverance.
Linkin Park, Will Smith, and Dub Step on the jam today. No Evanescence. Much complaining about calf raises and Billy Blanks’ use of them.
Prayers for those that just had 2.0s or will have 2.0s in their near future. Life can be fragile, babies are resilient, God is good. 20 year anniversary for Gun Show!

If you completed the Crucible, post at the Annex soon to sign the nanner flag.