WARMUP: None
THE THANG: Munn to Harris to Jackson to Ardrey to Harris, back to COT!!
MARY:
ANNOUNCEMENTS: Cannoli Run. Litter pick up
COT:
14 Bootcampers showed up (3 more for 6 @ 6) for the 4th annual AMRAP 4 AUTISM. YHC was humbled to lead this event again and thankful to all who’ve donated and those who showed up for the workout!
WARMUP: A lap around the park with a few stops along the way for the following services.
– 131 SSH – 1 in 31 children in the US are diagnosed with autism
– 60 squats – CDC estimates $60K per year of extra cost to raise a child with autism.
– 36 LBC – Two years ago the diagnosis rate was 1 in 36
THE THANG: YHC had a trailer full of Cindy’s and was ready for whoever showed! After the warmup I explained the following rules of engagement:
1. 36 min AMRAP
2. Partner count
3. 1 round = all 5 exercises
4. All exercises complete before moving to next round
5. Hands never leave the block. Autistic people never get to remove autism from their lives. For this 36 min we will not move our hands from the block.
Enough rules. Time to work!
1. 54 man makers
2. 54 frog squats
3. 54 yard fair carry with both blocks
4. 54 bent over rows
5. 54 BBBS
Finished with a last man standing sprint race with Stone Cold beating out Slapshot by a hair!
MARY: Nah
ANNOUNCEMENTS: Canoli Run
COT: BIG thanks to all who participated. If you have not had a chance to donate but would like to please use the link below.
https://secure.givelively.org/donate/autism-strong-foundation/f3-x-amrap-4-autism-2025
THE THANG:
– Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6
– Run to access road at the back of the school for a “light pole” workout
– Round 1: 5 burpees at the first pole. Run to the next pole and complete 15 squats. Run back to first pole.
– Round 2: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to next pole and complete 15 squats. Run back to first pole.
– Round 3: 5 burpees at the first pole. Run to the next pole and complete 5 merkins. Run to the 3rd pole and complete 5 merkins. Run to the 4th pole and complete 15 squats. Run back to first pole.
– Rounds continued until we ran out of time. Added an additional pole each round. 1st pole was always burpees and the last squats, with merkins at all the middle poles.
MARY: 2 minutes to run out the clock.
WARMUP: None
THE THANG: Head out to Munn to Harris make a right and a Right on Spring Blossom cross Sutton onto Sutton View past the Anchorman estate into Masons Bend and back. Some how it was uphill both ways?!?
MARY:
ANNOUNCEMENTS: Cannoli Run 5/17
COT:
THE THANG:
Run to the Mushroom pond for 10BBSU and 20 Merkins
Take Richard’s Crossing to Sutton and down to Alison park. Stops at Tuckerton, Catherine something, and Sutton road. Alternate sets of 10 BB + 20 Squats and 10 BB + 20 Merkins at each stop
At Alison Park, 10 pull ups. Then head back. Everyone had time for one or two more laps around Earth Fare
ANNOUNCEMENTS: Newsletter
COT: Talk about trust
Q AT SWEEP THE LEG 031725
Run to top of Dam Rd
– 17 merkins
– 17 jump squats
– 17 big boys
Run to Stonecrest
– 17 merkins
– 17 jump squats
– 17 big boys
Run to roundabout
– 17 merkins
– 17 jump squats
– 17 big boys
Up Hubert Graham on Rt Side
– Every other manhole cover, do 3 burpees
Wait at top
Back down Hubert Graham
– Every other manhole cover
– 15 plank jacks
– 10 shoulder taps
Run to roundabout
– 15 plank jacks
– 10 shoulder taps
Run to Stonecrest
– 15 plank jacks
– 10 shoulder taps
Run to top of Dam Rd
– 15 plank jacks
– 10 shoulder taps
Or something like that. You’re only here for the stats anyway…
WARMUP: yes
THE THANG: out and back
MARY: Nope
ANNOUNCEMENTS:
COT: prayers and praises- Fast 5
Lap around old Kingsley and back to the school. Hill repeats. To the front entrance. Fast lap around the car pickup line, recovery lap, rinse and repeat. Mosey to main lot. Sprints between the light poles. Rinse and repeat 6x. Back up the hill near the stadium and return to COT. 4+ miles
WARMUP:
– Mosey around the park
– SSH
– Windmill
– Imperial Walker
THE THANG:
Everyone pulled a block from my truck. These are pavers that weigh slightly more than a cindy.
One end of the parking lot
– 26 curls
– 26 leg raises with block held overhead
Run to the other end of the parking lot
– 25 Bentover Rows
– 25 Bigboy situps with the block on your chest
Run back and do the same exercises as before while continuing to decrease the count. We did 4 rounds.
Run to big hill and go to the bottom for the “Half-pipe”
5 cones on each side
– Run to the first cone on the moderate hill and do 2 merkins
– Run back past the start (bottom of the hill) and up to the first cone on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill, complete 2 merkins, continue to the second cone, complete 4 merkins.
– Run back to the big hill. First cone = 2 burpees, Second cone = 4 burpees.
– Continue until both sides of the hill are done (5 cones each)
Run back to COT. Some Mary and done.
Partner Up, 1 partner carries (2) 2# weights, other doesn’t
Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner.
Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2# weights with your partner.
Run down Afton Way to the corner of Afton Way & Afton Way, 10 partner merkins in cadence, switch 2# weights with your partner.
Run to the ammenities building on Emory & Helton Ln, skip halfway around the parking lot with your partner, swithc 2# weights with your partner, skip the remaining half of the parking lot with your partner.
Run back to the lot behing Duck Donuts…
REPEAT
AND
REPEAT
MARY: 90″ led by The Pirate
COT: Prayers for mental health of the pax; Praise for promotions, Prayers for physical health of the pax