June 3, 2018

Mothership: CMU AMRAP

THE SCENE:  HOT, HOT, HOT

F3 WELCOME & DISCLAIMER

Disclaimer was given

WARM-O-RAMA:

  • 25 SSH (IC)
  • 10 Daisy Pickers (IC)
  • 10 Mercins (IC)
  • 10 Arm Rotations (IC)  (Forward and Backward)

THA-THANG:

  • AMRAP
    • 15 Min (Sandbag run/walk 100 yrd rotating between team members)
      • 10 CMU Body Builder
      • 15 CMU Squat Thruster
      • 20 CMU Over Head Press
      • Run  50 Yrds and back
    • 1 PAX  from each team (4 teams) would break off and run 100 YRDs and back with 75# sandbag.
    • Walk 50 Yrds and back
  •  AMRAP
    • 15 Min
      • 10 CMU Lunge (Each Leg)
      • 15 CMU Over Head Squat
      • 20 CMU Kettle Bell Swing
      • Run Sideline to Sideline
    • 1 PAX  from each team (4 teams) would break off and run 100 YRDs and back with 75# sandbag.
    • Walk 50 Yrds and back (Water Break)

MARY:

  • AMRAP
    • Till 8:00
      • 20 CMU Curls
      • 20 Flutter Kicks
      • 10 Mercins CMU Off Set
      • 20 Flutter Kicks
      • 20 CMU Over Head Press
      • 20 Flutter Kicks
    • 1 PAX  from each team (4 teams) would break off and run 100 YRDs and back with 75# sandbag.

COUNT-OFF & NAME-O-RAMA
PAX: 14  (1 Irish Goodbye)  FNG: 1 (Snapper)
CIRCLE OF TRUST/BOM:
Surround yourself with fools and you are a fool, walk with the wise and become wise! Drop the anchors and get after it!  Be the support for the brother in need around you.

ANNOUNCEMENTS:
2nd F at the Levitt Shell. Picnic and Music. Go out and support Bruce at the Italian Fest!