Rounds of AMRAP

 

 

PAX: Breach, LED, Doc, Modify, Gump, Yosemite, Fonzie, Noah’s Ark, Fram, FedEx, Stovepipe, Finkle, U-verse

EC: Yosemite, LED, Fonzie

FNGs: U-verse and Finkle

Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10, Fozie Arm Circles x 10 F and R, Stretches,  moseyed to the track for some Frankensteins, Butt Kickers, High Knees, and Carioca

The Workout: Circled up in the parking lot behind Club Wox for circuits of 5 exercises for 30 seconds of AMRAP, 15 seconds of rest for 3 sets.

Round 1:                                                                                    

1) Shoulder Tap Merkins

2) Alternating Side Lunges to Squat

3) Mountain Climbers

4) Kick Ups

5) Burpees

 

Round 2:

1) Stationery Sprints

2) Freddy Mercury

3) Alternating Forward Lunges

4) Rotational Side Planks

5) SSH for the 1st set, Seal Clap SSH for 2nd set and Burpee no push up for 3rd round

 

Mary: LBCs, Heel Taps, American Hammers, Homer to Marge, Pickle Pounders, and 10 burpees no push up

Announcements: Gump will be Qing not 1, not 2, not 3, but 4 workouts next week as he celebrates 4 years of F3

T-Claps (Recognition): US Women’s Soccer Team for 2nd straight World Cup and all the Pax that did the 1776 workout on July 4

Prayer: Noah Ark’s wife, unspoken