09/11/2021 - adhoc - 9/11 AMRAP – at ‘THE RIVER’

AO: AdHoc

When: 09/11/2021

QIC: Raptor


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Raptor, Southern Charm, Domino, Hot Rod


Today ‘We Remember’ – a day that we all couldn’t believe was 20 years ago.

We did a 9/11 AMRAP Style – 4 Exercises 11 reps of each as many times as we can for 9 minutes. We worked Legs with Resistance Bands, Arms and Abs.

Legs Round:
11 Squats
11 Standing Donkey Kicks (changed legs each round)
11 Side Lifts Right
11 Side Lifts Left

Arms Round:
11 Bicep Curls
11 Upright Rows
11 Tricep Kick Backs
11 Overhead Press

Abs Round:
11 LBCs
11 Bicycles (sets)
11 Russian Twists (sets)
11 Glute Bridges

We finished off with a Prayer for our FiA Sisters that didn’t make it out today and for all of us going forward into the week. Then we sat and visited for awhile to catch up with the ladies that had been missing lately for illness and cheer events! Thanks Ladies for a Great Morning – definitely gonna feel it later!


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