It’s an AMRAPartay!

Posted on Posted in Backblasts
  • When: 10/1/15
  • QIC: Drone
  • The PAX: Jumanji, Big Bird, Snuffy, LIFO, SOC, Heisenberg, Feud, Sticky Rice, Rev, Firestone (representing N. Charlotte)

As our Northern brothers brace for Joaquin, 10 Jax Pax + 1 envoy from Charlotte converged in the usual sticky gloom.  This morning we borrowed from our Crossfit brethren’s bag of tricks for a series of AMRAP (As Many Rounds as Possible within time cap) and Tabata (8 rounds of 20 sec on/10 sec off) sets.

The Thang:


15 x Don Quixote

20 x SSH

20 x LBAC fwd/bkwd

20 x Goofballs

Mosey around perimeter, high knees, buttkicks, karaokes

Form up on field baseline

1. AMRAP – Cardio (6:00)

20 x Burpee broad jump

20 x Groiners

20 x Mountain Climbers

Bojangles Biscuit (run perimeter lap, jog long sides and sprint short sides)

2. Tabata – Upper Body (4:00)

Merkin/Side crunch

Merkin/Mountain climber

Merkin/Side plank

One-legged burpee

3. AMRAP – Core (6:00) (mosey to playground)

10 x Toasty Bars (h/t to Heisenberg for the new name) or Knees to Chest

10 x Jackknife

10 x Inverted swing tuck crunches

20 x Freddie Mercury

4. Tabata – Lower Body (4:00)

Table jumps

Scissor jump lunges

Jump squats

High knees

5. AMRAP – Upper Body (6:00)

10 x Pullups (or to failure)

10 x Burpees

10 x Wide Merkins

Dripping Moleskin:

This workout left YHC panting with shaky arms and legs, so it must have been a good one.  Minimal mumblechatter, so the Pax must have either not found it challenging enough or were too busy trying to breathe to talk back.  Great work by all, and special T-Claps to Snuffy for his consistency and perseverance.  It didn’t go unnoticed, and you inspire us.

Prayer requests:

  • BB’s coworker came down with strep the other day, pray for quick recovery and continued health for BB
  • Continue praying for Pastor Leon and his church in the Eastside neighborhood downtown following the break-in to their community center last week and financial struggles.  For more info or if you feel led to give to support the ministry, visit their GoFundMe page.

YHC challenged the Pax about Q’s taking full ownership of the Circle of Trust part of their workouts and resisting the easy way out, delegating the task to another brother.  Full post to follow.

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