Monday Morning AMRAPs

Monday Morning AMRAPs

Five men pulled themselves out of the fartsack and started the week off right at the easiest to find AO in all of F3 nation – in their own garage/driveway/backyard.

We were sufficiently distanced so the disclaimer was brief, modify as needed,…etc

The Thang

Warm up

Mosey 1 min out and back,  split with 30 seconds of: high knee, butt kicker, carioca left/right
15x: SSH, LSS, CDD, Peter Parker
Stretch: upward dog, move to plank and bring one foot to hands for some: “Deep Lunge with Thoracic Rotation”
Sufficiently warmed up

Mosey 1 min out and back + 20 merkins.

 Side note: some magic happened in that stretching, the mosey felt so much better, looser, and faster

AMRAP – 45secs each for x4 rounds
– Step Up
– High Knee
– Dip

Mosey 1 min out and back + 20 merkins

AMRAP – 45secs each for x3 rounds
– Mountain Climber
– Fredie Mercury
– Jump Squat

1 min out and back + 20 merkins

AMRAP – 45secs each for x1 rounds! 🙁
– Press
– Bent over row
– KB Swing

Mary: 15x:  box cutter, LBC, flutter, dolly, big boy sit-ups

…where did the time go? 


Blood Drive July 23rd, need more people to sign up.  Sign-up at American Red Cross website.

Raffle for $1,500 Furniture Gift Certificate Ongoing.  Centerfold has tickets for sale. All proceeds goes to our goal of raising $10,000 for local charities.

100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN.  Venmo to @f3waxhaw.  See Posse for details.

Q-school/Site School coming up.  See Posse for details


I was expecting this to be a moderate workout, but at the end of round 4, those high knees were pretty intense.  I tried to keep the pace steady with minimal breaks in between sets too.  Perhaps the humidity was worse than usual but by the end I was quite soggy.  I hope today’s attendance is not an indicator future trends.   I’m hoping we can keep this one going at least through the summer.  There’s no AO that can beat the convenience or get you more sleep before posting.

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