10/06/2021 - lair - Wake me up for an AMRAP!

AO: The Lair

When: 10/06/2021

QIC: Dr. Doolittle


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Goldie, ChooChoo, Aquamarine, Semper Fi, Straight Shooter, 5-Star and me Dr. Doolittle


I planned this workout thinking it would be pouring rain but we lucked out and got it in right before the sky opened up!
We started the workout with a quick jog and stretching.

I wanted to start the workout with an upbeat song challenge that would get everyone’s blood flowing.  I chose the cheesy 80s song “Wake Me Up Before you Go-Go” bc I love it and I use it to wake my kids up when I can’t get them out of bed in the morning 🤣.  When they sang “Wake me up” we had to do a burpee.  During the rest of the song we did squat pulses.

Then we did our AMRAP.  We did 2 rounds of 12 minutes and the last round of 10 minutes where we did 10 reps of each exercise.  The rounds were as follows:

Round 1-

Speed skaters (sets)

Bicep curls


Plank reaches (singles)

Calf raises


Round 2-

Smurf jacks

Tricep push-ups

Bear squats

Leg raises

Reverse fly


Round 3-

High knees (sets)

Shoulder press

Lunge pulses (each side)




As soon as we finished the rain came pouring down.   We quickly said our prayer and did the COT.



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