AO: UNDERGROUND
QiC: Betty Crocker
Date: 06/12/2023
Title: AM(AMRAP)RAP
Number of HIMs: 5
Betty Crocker, Bogey, Honker, R-12, Tutti Frutti
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Plank into dive bombers. Disclaimer, I think.
Cross arm stretches, tricep stretches
Runners stretch into preacher into pigeon.
Switch sides.
Motivators from 8.
Right over left, left over right, feet wide and hang em.
Tha Thang:
6 minute AMRAP * 4 rounds
Perform 20 reps of the exercise, then run a lap around the TOL. Rinse and repeat until the AMRAP timer tells you stop.
In between AMRAP rounds, do 10 burpee jump overs (which was modified to 5 jump overs for rounds 2-4).
Round 1: Bent Over Rows * 20
Round 2: Sumo Squats * 20/leg
Round 3: Hang Clean/Upright Rows * 20
Round 4: Underground Merkins * 20
COT:
Can of Whoop Ass:
Crab Cakes, Elf on the Shelf with weight, American Hammers with weight, Little Baby Flutter Crunches, Flutter Kicks with vest press.
Count, names, AAR, announcements, pledge, prayer
Good chatter about the Valor Ruck that Honker, Door Jam, and Pergo all did this weekend. Good lessons learned coming out way for our own GrowRuck.