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

AO: The Lair

When: 10/06/2021

QIC: Dr. Doolittle

PAX:

Number of Pax: 7

Number of FNGS: 0

Pax Names:

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


BackBlast:

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

Bicycles

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)

Merkins

LBCs

 

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

 

Pictures:

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