AMRAP
CIRCUIT
DORA
LOTS OF HILLS – running
WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers
THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot.
1. Farmer Carry
2. Sing Leg Deadlift
3. Lunge
4. Snatch
5. Man Maker
6. Goblet Squat
7. Rack Carry
8. Push Press
9. American Hammer (4 ct)
10. Tri’s
11. Curls
12. Swings
MARY: No time
ANNOUNCEMENTS: Garbage Pickup, Stuff bus and Gloom schedule
COT: Hard resets are sometimes necessary to realign to true north
WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps
THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20
Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters
MARY: Round Robin
ANNOUNCEMENTS:
COT:
WARMUP:
– 10 Moroccan nightclubs
– 12 cherry pickers
– 10 windmills
– 10 low slow squats
Mosey, karaoke, stop at curb and do 10 incline merkins on curb in cadence
Mosey, karaoke, 10 calf raises on curb in cadence
THE THANG:
4 corners of pain and some burpees
All corners start with 50 reps each, exercises stay the same each time around
– Corner 1: squats, then run to corner 2
– Corner 2: diamond merkins, then crawl bear to corner 3
– Corner 3: bomb jacks, then nur to corner 4
– Corner 4: big boys, then bear crawl to center of basketball court and do 5 burpees
– Repeat. Reps go down to 40, then 30, 20, 10. Burpees stay at 5 each time
MARY:
Who’s Mary?
ANNOUNCEMENTS:
COT:
WARMUP: Broga by BOSSmen
THE THANG: doing 8 blocker leadership goals exercise. Jog to top of hill and collect writing tools. Box one fill out your Concentrica, box two your 1st F goals for the next 13 weeks. Box 3 fill out one way you are going to strengthen a relationship that is out of balance in your Concentrica box. Box 4 is one goal for improving your faith.
Back page is more personal goals in listing your jester, your mental Sharpening, your intentions with your date nights, advice to give your younger self.
MARY: we did multiple exercises in between each box. Some running, bear crawling, hill sprints, merkins, standing penguins and some other things.
WARMUP:
Mosey to Fort Mill Pharmacy parking lot, Moroccan nightclubs, low slow squats, and 9 burpees
Mosey around Clebourne to next parking lot and 5 diamond merkins in cadence
Mosey to next parking lot and 5 jump squats, mosey to corner of Spring and Elliot
THE THANG:
Zipper route. Every time you cross over Spring, you do burpees. Start with 8 and do one less each time you cross over down to 1 burpees at Summersby and Spring. Right side of the zipper is 15 jump squats, left side is 15 diamond merkins
MARY:
Some did, some made it back right on time
ANNOUNCEMENTS:
COT:
Thang:
1ST… 12 min AMRAP:
10 overhead presses (5 each arm)
20 rows (10 each arm)
20 swings
2ND… Bearcrawl length of parking lot doing a merkin at each parking spot dividing line (this was secretly just to count lines)
3RD… Place bells at middle line (11 of 22) and return back to end of parking lot. Run to opposite end of parking lot and overhead carry the bell one more parking spot than the last alternating arms. (First trip across the lot, stop and OH carry the bell one spot. On the return trip, stop at your bell and OH carry it 2 spots with the opposite arm.) Keep running across the parking lot until you get to 20.
Been a while since Q’ing and not in my best shape but felt like we all needed a kick in the teeth and had some bad ideas…
WARMUP: Sasquatch and YHC ran about 2.5 mile pre-run down Dave Gibson, past school, and up around Walmart.
THE THANG:
Head towards Gardenia hill in Baxter ~1.5miles…
Monkey humpers on 160 until a couple cars passed… maybe 20 IC
Every quarter mile stop for IC exercises that stacked….
merkins then add LBCs then add LSS then add SSH
At bottom of Gardenia come up with a lot of bad ideas….
all you got to the top then struggle through some IC SSH for the 6
Mosey to bottom
Nur back up to first light pole then IC SSH for 6
Bear crawl to next light pole then IC MNC for 6
All you got to the top then IC SSH for the 6
Return to COT with stops every quarter mile for stacked IC exercise
SSH then add LSS then add LBCs then add Merkins
MARY: IC IWs, IC Freddie’s, IC AHs
ANNOUNCEMENTS: Schweaty Barry 7PM July 22
COT: Yup
Bad things happen all the time – keep a positive attitude always and those around you will be better off
WARMUP:
Moroccan nightclub
Imperial walker
Cherry picker
Windmill
THE THANG:
Bucket of fun
– 2 rounds of 11 stations. 45 seconds exercise with 30 seconds rest
– Jump rope
– Squat jumps
– Mountain climbers
– American hammer
– Shoulder taps
– Flutter kicks
– Plank Jacks
– Merkin
– Imperial walker
– Goblet squat
– Side straddle hop
Three corners
3 rounds – 5, 10 and 15
Station 1
– Side straddle hop
– Donkey kicks
– Penguin taps
Station 2
– Merkin
– Plank jack
– Shoulder taps
Station 3
– Mountain climbers
– Squat jumps
– Flutter kicks
MARY:
ANNOUNCEMENTS:
Sweaty Barry
Slaughter on Q August 9th
COT:
WARMUP:
Windmill
Cherry Picker
Imp Walker
Hillbilly Walker
Merkin
Peter Parker
Broga
THE THANG:
Mosey to hotel parking lot
Bear crawl parade/Indian Run
Mosey to stage
Run with exercises
Durkin
Squat
Burpees
Incline Merkin
CCD
Bulgarian Split Squat
Lunges
Lunge/Toy Soldier to benches
Step ups for 2 minutes
Return to stage
MARY:
LBC
Leg Lift
Gas Pumper
Hamstring, groin and chest stretch
ANNOUNCEMENTS:
Barry
Stuff a Bus
Blood Drive
Pizza
COT:
Patience
Family
Health