AMRAP Stations

Event Date

Aug 10, 2016


IZZY registered, is that you Michael? 13 Men including one FNG gathered to push themselves as hard as they wanted to, AMRAP Style.  Tipper needs to register.

Warm up

15 20 x Mtn Climbers IC (forgot I was the Q for a moment and dozed off during cadence count)

15 x Air Squared IC (In a peoples chair position air claps (4 count))

15 x SSH IC

10 laps x Stair Climb (both feet must touch each stair) #awkward

Lunge walk to tennis court

The Thang

3 Minutes of exercises – AMRAP and fast mosey to next station (Q sets the pace)

@ tables – Set 1) 10 Dips and 10 step-ups

@ steps – Set 2) 10 Hands on hips sit-ups and 10 monkey humpers

@ agility ladder –  Set 3) 10 Derkins|merkins and 10 LBCs

@ downunder bars – Set 4) 10 Squats and 10 down unders

@ school on sidewalk – Set 5) 10 WW1 sit-ups and 10 wall kicks

3 minutes of quadraphilia

@ loading dock – Set 6) 10 reverse crunches and  10 diamond merkins

@ buses –  Set 7) 10 lunges and 10 plank dips à Out of time

@ garden square – Set 8) 10 Inclined merkins and 10 jumpups

@ circle – Set 9) One lap forward and one lap backwards

Mary

20 x Low flutter

 20 x LBCs

20 x LBFCs

20 x Mason Twist

Reflection

The number 3 is extremely important in Christianity and I included a few verses that emphasize that. Enjoyed reflecting on each of the verses and what they mean

Jonah 1:17 (NLT)

Now the lord had arranged for a great fish to swallow Jonah. And Jonah was inside the fish for three days and three nights.

Genesis 6:10 and 9:19

Noah was the father of three sons: Shem, Ham, and Japheth. From these three sons of Noah came all the people who now populate the earth.

John 2:19 (NLT)

“All right,” Jesus replied. “Destroy this temple, and in three days I will raise it up.”

Matthew 18:20 (NLT)

For where two or three gather together as my followers, I am there among them

1 Corinthians 13:13 (NLT)

Three things will last forever—faith, hope, and love—and the greatest of these is love.

The Trinity – Father Son Holy Ghost

 

Moleskin

  • Welcome FNG Michael – comes from Michigan and a MSU fan, we dub thee Izzy (Tom Izzo is a legend!) – Told a story of recovering from an injury for 6 weeks and did a trail marathon with no preparation. #beast

  • Clark tries to escape doing SSH, no idea why he hates those so much #insidejoke

  • The stable agility ladder or derkin obstacle has gone missing, still haven’t seen the flipping tire in a while

  • Kudos to Clark for keeping the Q on track this morning .. ran out of time oddly enough during a series of timed exercises. #timeflieswhenyouarekickinga$$

  • AMRAP left it open to how hard you wanted to push yourself

Sound off with anything I may have missed.