Counting is hard, so AMRAPs are easy?

Counting is hard, so AMRAPs are easy?

I’ve led the PAX on numerous bootcamp style workouts, but leading a gear workout was new territory for me. So when Fuse approached me about leading the fine men of Chiseled I said yes, but I knew I’d need to do a little research ahead of time. What better place to go than the the tried-and-true back blasts of the leaders before me.

You always feel a bit of sadistic pride when the PAX groan upon the announcement of the next exercise. Or grumbling following a previous one. So I delved deep into the back blasts to determine what the PAX hate love the most at Chiseled and added that to my weinke.

DiCCS given. Notice given: There will be no counting today. Instead, we do As Many Reps As Possible (AMRAP) and focus on proper form. If you’re doing a Merkin, keep your back straight, bring your chest to the ground, then fully extend your arms back to the plank position. Don’t cheat yourself. Again, there’s no counting today so you’re better off doing 10 GOOD form Merkins (or whatever) than 20 with BAD form.

Warm-up:

• Mosey around Mt. Chiseled. Hey, I’m a gazelle, so we can’t have a 0.0 day
• Each PAX grab two bricks from the back of my truck then circle up for some fun
• 1 minute each:
  • Side Straddle Hops (with bricks)
  • Lunges (with bricks)
  • Mountain Climbers (on bricks)
  • Speed Skaters (over bricks)
  • LBCs (holding bricks)
  • Burpees (with bricks)
  • Squats (with bricks)
  • Box Cutters (holding bricks)
  • Carolina Dry Docks (on bricks)
  • Curls (with bricks)
  • Rosalitas (con ladrillos)
  • Mike Tysons (lol with bricks)
  • Flutters (bricks!)
  • Merkins (hit the bricks!)

The Thang:

Now that we’re 20 minutes in we should be good and warmed up. Drop your bricks off in the back of my truck and partner up.

• Stations:
  • Hair burners with 35 lb plates – This serves as the timer for the other stations
  • Dumbees – Burpees with 10 lb dumbbells
  • Jack Webbs – Merkins/Air Presses with big bricks
  • Man Makers with 10 lb dumbbells
  • Goblet Squats with cinder blocks
  • American Hammers with 12 lb dumbbells
  • Turkish Get Ups with a 20 lb slam ball
  • Tire Flip
  • Parking lot lap – with 12 lb dumbbells
  • Half Lap – with 40 lb buckets
  • Dips at the fire pit
  • Supines on the rails

I wasn’t sure how many PAX would show so we ended up with a lot of extra stations. I knew the Hair Burners would be a crowd favorite, but a surprise second was the Turkish Get Ups. I’ll be sure to add both of those to future weinkes.

Moleskin:

Two firsts for me today: First time leading a gear workout (had fun, will repeat) and first time without a prescribed number of exercises. A few other Qs (I’m looking at you Swimmers and Shake-n-Bake) have made mention recently on using proper form and I think that’s pretty important. I think sometimes we all get so focused on finishing the called number of reps that form can suffer. I know I’m guilty of that, so today was a day to forget about the numbers and focus on form.

Shout out to Ole Macdonald and Showgirl for stepping up and nursing a PAX back to health. Almost had some #splashedmerlot…maybe next time.

Another shout out to Fuse for getting there early to help me get the gear out and to the other who stayed around afterwards to help put it all away.

Announcements:

• F3 Dads @ Dogwood Park on Saturday 0900 – Bring your 2.0, boy or girl, ages 3-14ish
• F3 Convergence – Labor Day @ Cuthbertson High School – Huge event expecting 150+ PAX. Parking near the football fields
• Waxhaw Highway Clean Up – August 24th 0800-1000 @ 200 McDonald Ave, Waxhaw – Sign up here
• Speed For Need – ZERO Prostate 5k – 3rd F opportunity on September 14 – See Swimmers or check GroupMe for sign up info

Thanks Fuse for taking us out