08/11/2020 - hideout - Ultimate 11’s Amrap

AO: The Hideout

When: 08/11/2020

QIC: Rise Up


Number of Pax: 20

Number of FNGS: 4

Pax Names:

Previ, Tiny Dancer, Charity, Domino, Journey, Stitch, Greyhound, Blessing, Kodak, Chef, Inspector Gadget, Shrinky Dink, Southern Charm, Helping Hands, Eleven, Professor, FNG Artist, FNG Solo, FNG Chop, FNG Harmony


Oh my goodness, y’all! This was the biggest crowd I had ever lead. It was a beautiful morning, and I have to say, I was a bit nervous. 21 PAX including 4 FNGS, and me Rise Up joined together to complete ULTIMATE 11S AMRAP. It was awesome! It took a bit longer to get organized, partner up and figure out how to navigate this huge crowd to maintain social distance, but we did it!

The THANG is….

I had everybody partner up. Partner 1 did the Amrap exercise while Partner 2 ran to the first set of cones to complete 5 reps of the “Middle Exercise” and then ran to the second set of cones for the 11s exercise and then ran back to their partner to switch. Once we got the hang of things, it was a really fun workout with a really fun playlist (Pony, anyone?) We had two FiA come out of retirement! Welcome back, Helping Hands and Eleven! FiA has missed you! The best part was the Name O Rama. We got to name 4 FNGS! Welcome to FiA Cherokee Artist, Chop, Solo and Harmony! It was an honor and a pleasure to have y’all with us this morning.

AMRAP exercises:

Chest Flys, Deadlift Rows, Skull Crushers, LBC’S, Squat Thrusters, Plank, Tricep Extensions, American Pie Sit ups

Middle Exercise:

Star Jumps, Jumping Jacks, Out/In Fast Feet, Pendulums (cycled 2 times)

The 11s

Reverse Lunge with Forward Kick

Squats with Lateral Leg Lift

Standing Donkey Kicks

Drama Squats

Narrow Squat Kickbacks

Sumo Squat Static Side Bends

Jump Squats Touchdowns

Forward Lunge with Lateral Leg Lift

Wow, y’all! Everyone slayed this workout. We even had time for bag of Abs: 20 total reps of Bourbons, Russian Twists, Leg Lifts and Reverse Crunches.

Thank you so much for spending your morning with me, ladies!

It’s the highlight of my day!

Until next time,

Rise Up


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