02/06/2023 - rock - It’s a beautiful day for AMRAP!

AO: The Rock

When: 02/06/2023

QIC: Bridesmaid


Number of Pax: 10

Number of FNGS: 1

Pax Names:

Hey Jersey, Healthy Mama, Trip, Bridesmaid, Back in Black (FNG), Straight Shooter, Love, Rockstar, Tex Mex, Snapdragon


The weather was absolutely gorgeous for an evening workout! We started with about five minutes of a warmup with stretching out our arms and legs, and running a lap.  Then we got right into the workout!

The group did three rotations focusing on arms, abs, and legs.

Abs included:

-20 Russian Twists

-20 BGS

-20 side-to-side heel touches

-20 dead bugs 

-20 LBCs

Arms included:

-10 bicep curls

-10 pushups 

-10 dead lifts

-10 upright rows

-10 skull crushers

Legs included:

-10 squats

-10 donkey kicks (each side)

-10 lunges (each side)

We took a lap after each round with the exception of the last round due to limited time. We totaled seven laps. At the end we stretched again, then circled up for prayer and getting to know our FNG!


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