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.