Disney AMRAP

It was a great morning at the Hideout! Weather was great, and so were the PAX who joined me! We had 5 PAX today join me for an awesome Disney-themed beatdown.

The Thang: 

We did a Disney-themed AMRAP. Instead of a certain amount of minutes for each section, there were songs playing from the various movies, and when the songs from the specific movie were over, the section was done. In between there were songs from Pirates of the Caribbean, with various exercises.

Here it is:

Pinocchio (I’ve Got No Strings, Give a Little Whistle, Hi-Diddle-Dee-Dee (An Actor’s Life for Me))

20 Bicep Curls

20 Overhead Tricep Extensions

20 Deadlifts

20 Hallelujah’s

20 Chicken Wings

THE BLACK PEARL (from Pirates of the Caribbean, The Curse of the Black Pearl)

***Run entirety of song***

Tarzan (Strangers Like Me, You’ll Be in My Heart)

20 Tricep Dips

20 Push Ups

20 Monkey Humpers

20 Mountain Climbers

WALK THE PLANK (from Pirates of the Caribbean, The Curse of the Black Pearl)

***Plank entirety of song (approx. 2 min)***

Little Mermaid (Under the Sea, Kiss the Girl)

20 V-Ups

20 Russian Twists

20 Reverse Crunches

20 LBC’s

20 Flutter Kicks

HE’S A PIRATE (from Pirates of the Caribbean, The Curse of the Black Pearl)

***Bear Crawl or Lieutenant Dan’s to the Lamp Post and then run back***

The Lion King (I Just Can’t Wait to be King, Hakuna Matata)

20 Jumping Jacks

20 Skaters

20 Pulsating Squats

20 Plank Jacks

20 Single Leg Squats (10 each side)

FOG BOUND (from Pirates of the Caribbean, The Curse of the Black Pearl)

***Wall sit for the entirety of the song (approx. 2 min.)***

Frozen (In Summer, Frozen Heart, Love is an Open Door)

20 Upright Rows

20 Sumo Squats

20 Windshield Wipers

20 Alternating Shoulder Taps

20 Curtsy Lunges

THE MEDALLION CALLS (from Pirates of the Caribbean, The Curse of the Black Pearl)

***Run entirety of song (approx. 1:45 min)***

After we did the thang, we prayed over some fellow FiA sisters and their families, and prayed that God would be with us as we go amongst our day.

Thank you ladies for joining me! If you missed it, no worries– This will be repeated in the future!! (But, Disney 2.0, with different movies!)

****I do not own the rights to any of these songs listed in my beatdown. They were merely used for exercise purposes.****

Originally posted to FiA Nation

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