10/21/2019 - thicket - Time Warp Amraps

AO: The Thicket

When: 10/21/2019

QIC: Rise Up


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Von Trapp, Hairspray, Namaste, Pinterest, Killa, Tiny Dancer, Stitch


Eight PAX, including me, Rise Up, got together on a cool day for a fun and somewhat tough amrap beat down. We started out with some exercises to warm up our muscles: Jumping jacks, high knees, front and lateral punches, forward arm circles and backward arm circles all ic and then got to work on:

The Thang:

Time Warp Amraps

At 5 minutes each and a lap in between we worked all our body parts

Arms 10 reps each for 5 minutes

Renegade Rows, Dead Lifts, Chest Press, Bicep Curls and Around the World’s

– Lap

Legs 10 sets each for 5 minutes

Step ups with Overhead Press, Air Squats, Curb Lunges, Around the World Lunges, Curtsy Lunges

– Lap

Abs 10 reps each for 5 minutes

Rosalitas, Leg Lifts, Crab Cakes, Pretzel Crunches, Pain Cakes

– Lap

Butt 10 sets each for 5 minutes

Glute Bridges with Leg Lifts, Fire Hydrants, Imperial Squat Walkers, Squats with Lateral Leg Lifts, Squats with Calf Raise

– Lap

Captain Thor 1:4 Big Girl Sit Ups to Russian Twists for a total of 10 sit ups and 40 Russian Twists

We circled up for cot and prayed over our friends and family and we went out to change the world one kindness at a time.

Until next time,

Rise Up



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