AMRAP Train came through Duncan this morning….

  • Workout Date - 07/27/2015
  • Q In Charge - Mab Mab
  • The PAX - Beaker, Mr. Rogers, Revival, Billy Bob, Manhole, Pee Wee, Cavalier, PSI, Dirt Dobber, Tanneyhill, Bulls Eye, Mab Mab (YHC)
  • AO -

12 PAX got their tickets punched and got onboard the AMRAP Train this morning at Eye of the Tyger this morning. For those of you who missed, YHC assures you that this train will be making another stop soon enough. Here’s how the money went:

Conditions: 72 degrees and perfect

Warm Up
30 SSH IC
15 Mountain Climbers 2.0 IC
20 Xs and Os/In and Outs IC
10 Merkins IC

The Main Thang
Line up for an Indian Run, run to field in front of clubhouse.

AMRAP STATION
Starting on one side of field, perform called exercise for 90 seconds, when 90 seconds are up- sprint the 50 yards to opposite of field, perform called exercise for 90 seconds. Rinse and Repeat until YHC says stop. The cycle:
Merkins- 90 seconds
Sprint 50 yards
LBCs- 90 seconds
Sprint 50 yards
Squats- 90 seconds
Sprint 50 yards
Freddy Mercury’s- 90 seconds
Sprint 50 yards
Shoulder Taps- 90 seconds
Sprint 50 yards
Xs and Os- 90 seconds
Sprint 50 yards
Flat Foot Jumps- 90  seconds
Sprint 50 yards
Heels to Heaven- 90 seconds

PARTNER OF PAIN
Pair up for next round of exercises:
20 Plank Claps (from plank position on elbows clap partners hand, double count)
Move back 1 foot
10 Extended Plank Claps
20 Partner Leg Throws (each partner)
and…rinse and repeat…
20 Partner Leg Throws (each partner)

CATCH ME IF YOU CAN
Starting on one side of field, one PAX begins w/ 3 burpees while other PAX runs backwards across field, once first PAX completes burpees, sprint after other PAX, when caught, that PAX drops for 3 burpees and the first PAX runs backwards…and the cycle continues across field and back to beginning.

MOSEY back to meet Mary…this time through the center of the park for the scenic view…

Short Mary-1 minute
25 LBCs 2.0 IC per Revival’s call

COT:
Pray for Tanneyhill’s co-worker’s wife, breast cancer and having surgery this week

Pray for YHC’s dad, dealing w/ some stuff and needs strength and courage

Pray for Beakers family- sick and need quick healing

Pray for Squirts- traveling and wife has been sick w/ mono

Pray for Fire Marshall Bill- traveling this week, and for his grandmother in law who is having aorta surgery today

Prayers for Walker and Nail Pop’s family

BOM

 

 

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2 thoughts on “AMRAP Train came through Duncan this morning….”

  1. Gluten

    Looks like a real smoker… gives me an idea for an upcoming “Q at The Keg” PowderKeg, that is. Nope, not plagiarism. Our AO is unique and just forces you into improvisational emulation. Mab Mab… you should still be flattered though. #ISI applies here. You’re helping brothers you’ve never seen to get better! Might even break out the tires. Aye!

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