AMRAP 4X4

Posted on Posted in Backblasts
  • When: 08/23/2023
  • QIC: DeleteDelete
  • The PAX: Lax, Fifty Cent, Pinto, Duggar, McFly

Another glorious morning in the gloom of Gauntlet today.  We gathered together for a quick warmup and then headed over to the concession stand for 4 + 1 rounds of AMRAP.

Warmup – The Reacher, Michael Phelps, Don Quixote

Tha Thang

AMRAP 5 rounds (each exercise for 1 minute, rest for 15 seconds). After the four exercises each round were done we completed 5 burpees and then rifle carry Cindy around the concession stand (total of 25 burpees).

ROUND 1 – Merkins, SSH, Cindy Curls, Apollo Ohnos

ROUND 2 – Step-ups, LBC’s, Offset Merkins, X Factors

ROUND 3 – Overhead Press, Monkey Bumpers, Tricep extension, Lunges

ROUND 4 – Alternating shoulder taps, Alternating side squats, BBSU, Hand release merkins

BONUS ROUND – (pax choice) – Apollo Ohnos, LBC’s, Overhead press, Alternating shoulder taps

We had a few minutes to spare so we finished with a round of Mary including low planks, flutter kicks, box cutters, crunchy frogs, BBSU, and V ups.

We ended back at the flag with count o rama and name o rama.  Not a very deep message today but just encouragement for anyone who hasn’t Q’ed in a while to sign up.  We ended with a nice prayer for strength to go out and be HIM’s in our community and with the pledge.  Great job today fellas!

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