Title: AMRAP
DATE: 2024-02-24
AO: Eagle’s Nest
Q: Slice
PAX: Corn Stock Flounder CareBear Slice Strat Wreck-it Ralph , Daniel (Mr. Clean)
FNGs: 1 Daniel (Mr. Clean)
COUNT: 7
F3
Core principles
Open to all men
Always free
Held outdoors
Peer Led
Ends in a COT

Disclaimer

I am not a professional trainer. This is a suggestion. This is not a competition, it’s you vs you. You know your body, modify as necessary, don’t hurt yourself. I have a phone. If you agree say aye or get in your car.

Count-O-Rama:

WARM UP:

ARM CIRCLES IC
GOOD MORNINGS IC
SSH IC

THE THANG: AMRAP

4 STATIONS; 3 Exercises; 10 reps each
Repeat for 4 minutes with 1 minute rest interval between stations

Station 1
Cindy Rows
Derkins
Big Boy Sit ups

Station 2
Front Squats
Cindy Curls
Tricep Dips

Station 3
One arm row
Cindy Press
Air Squats

Station 4
Thrusters
Merkins
Leg Raises

Completed two rotations through each station.

MARY: none

ANNOUNCEMENTS:

F3 lunch at Rudy’s is March 1.
Carebear suggested a service project opportunity is to clean a roadside through the adopt a road program.

COT: Named FNG Daniel, F3 name Mr. Clean. Q closed with prayer.