AMRAP stands for “as many reps/rounds as possible” and thusly speed and high heart rates were the plât du jour. Martini returned for the first time in a while to Sheepdog, and Third Cousin was brand-new to this AO.

Warm Up:

Arms-out imperial walkers, daisy Pickers, side-straddle hop, mosey to the back where PAX was greeted with various paraphernalia of pain.

The Workout:

Post Warm-up warm-up: partners work up to 100 total butterfly sit-ups. Partner 1 does as many sit-ups as possible while Partner 2 does a 2 times through a Vinyasa flow, and when he’s done, partners switch. The Vinyasa flow starts in standing position and you move with your breath, so you breathe out as you touch your toes, then in as you lift up halfway then out as you go back down to your toes, put your legs back, and lower yourself down to your chest. then you breathe in while you raise up to a Cobra position, then breathe out as you push back to downward dog, then breathe in as you raise your right leg, and out as you bring your leg forward between your hands. Breathe in as you stand up into warrior one, and out as you settle down into it nice and deeply. Breathe in as you windmill your hands back to your feet, and breathe out as you pull your left leg in then go to standing. Repeat, but with the left leg first, and that is one round. Repeat both legs again for round two, then switch to sit-ups, and your partner goes to the vinyasa flow.

Once everyone was warmed up, the real work began.

Still with partners, 3 stations, 2 minutes per station, counting up the variable reps in competition with the other partner teams. Go through all three stations, then repeat.

1. Station One: 10 elastic-band thrusters while partner does bar-hopover burpees, then switch roles, passing off the burpee count as you go, and writing down your total burpees at the end of 2 minutes
2. Station Two: 10 jump squats while partner does dips. Keep going until 2 mins is up, rotating every 10 squats, then total your dips.
3. Station Three: 20 deep knee strikes while partner does Man-Makers (Merkin position, hands on 35lb dumbbells; do a Merkin, and once up, do a row with one arm, then Merkin, then other arm row (with the dumbbell in hand of course!)

Congrats to Norm and Martini for getting the highest count! (Although Q noticed the thrusters needed some form work 🙂 )

Combatives

Combos: single punch, then double punch, then double punch followed by a front kick. With vim and vigour!

Mary:

Around-the circle: each PAX picked an exercise and called count or casence.

Announcements:

First-Saturday 2.0 workout 9am tomorrow at Womble.

T-Claps (Recognition):
Prayer:

Norm going to Asheboro for National Guard drills this weekend; overwork at Cupid’s job; Shredder; Dovetail’s sister in Siberia just having a hard time staying motivated about teaching there.