07/04/2023 - foxtrot - Red, White, & Blue Amrap
AO: Foxtrot
When: 07/04/2023
QIC: Semper Fi
PAX:
Number of Pax: 14
Number of FNGS: 0
Pax Names:
Caliente, Smooth Operator, Straight Shooter, Bubbles, Shrinky Dink, Spartan, Dr Doolittle, Chocolate Chip, Bridesmaid, Foster, Love, Wildcat (2.0), Pluto (2.0)
BackBlast:
Happy 4th! We celebrated Independance Day with a Red, White, & Blue themed Amrap. After some stretches we continued our warmup with a 4th of July trivia game. I had 8 true or false questions all about the holiday. If the PAX chose correctly, they did a simple exercises like squats. If they got it wrong…3 burpees! After we played our game, we did a quick lap and got started.
The Thang ~
3 stations. Red, White, & Blue. We counted off by 3’s and split up to a station. Each station had exercises and pax did 10 reps each for 7 minutes. Then we moved in-between stations by doing lunges with weights held over head. The rain started in on us halfway through the beatdown but continued to work out at our stations in the rain.
RED
Reverse bicep curls
Explosive squats (jump squats)
Deadlifts
WHITE
Wide sumo squats
Hammer curls with 1 knee raised (think flamingo bicep curls)
Imperial walkers
Tricep kickbacks
Explosive jumps (star jumps)
BLUE
Bent over rows
Lateral raises
Upright rows into OHP
Elevated calf raises
The rain stopped and the sun came out in time for us to finish. We dried off and enjoyed some coffee and delicious snacks that everyone brought. Thank you for starting your day with me. I hope that everyone had a great holiday!