Tire / Sandbag / CMU AMRAP
THE SCENE:
34F and a stiff wind.
- 3 pre-ran
- 2 pre-rucked
- 3 pulled a tire
I did none of these things…but I did show up (yep Choker, that’s right, I was there)
F3 WELCOME & DISCLAIMER
Yes and yes.
WARM-O-RAMA:
- MOSEY around the parking lot (the PAX always complain – I love it)
- Monkey Humpers x 15 IC (for Wheezer and Speaker)
- Windmills x 15 IC
- Batwings x 20 IC
- SSH x 21 IC
THA-THANG:
This is why you don’t wait to write your backblast – we did some exercises at the playground…
Indian Run
Partner up
1 partner group goes to backside of the parking lot where a tire and sandbag were waiting
Each partner does 5 tire flips and 10 sandbag tosses (HUMAN TIMER)
Other partner groups is in a circle and does AMRAP CMU work
Exercise 1: Overhead Press
Exercise 2: Curls
Exercise 3: Squats
Exercise 4: BBSU
Exercise 5: Good mornings
Exercise 6: Blockees
Rinse and repeat
MARY:
I believe we ran out of time!
COUNT-OFF & NAME-O-RAMA:
10 PAX , 0 FNGs
Jet Blue, DHL, Yardsale, Speedy, Tremor, Couch Potato, Bootheel, Landline, Paper Cut (AOQ), Rabbit (QIC)
CIRCLE OF TRUST/BOM:
Are you accelerating?
1st F – are you slacking or are you doing that 1 more rep that you didnt think you could do?
2nd F – are you sticking around for PLC? Have you formed a ShieldLock? Is your ShieldLock active?
3rd F – are you praying? Are you studying the Bible? Are you going to church?
If you aren’t, get up, dust yourself off and get to work!
MOLESKIN:
Always a good time at the Annex!
ANNOUNCEMENTS:
See Slack
