AMRAPing the Christmas presents

AMRAPing the Christmas presents

9 men hit up Foxhole this morning.  Our goal: burn a few of the extra 17,000 calories many of us
consumed over the past few weeks.  YHC included in that group, of course.

The thang:

SSH x 25
Imperial Walker x 20
Merkins  x 15
Mountain Climbers x 20

Mosey the field for partner AMRAP drills:
Partner 1: 2 hand swing AMRAP
Partner 2: sprint across field, 10 merkins, sprint back
Flapjack and repeato

Partner 1: Hammer curl AMRAP
Partner 2: sprint across field, 20 mountain climbers, sprint back
Flapjack and repeato

Partner 1: Plank rows left AMRAP
Partner 2: sprint across field, 10 squats, sprint back
Flapjack and switch to alternate side for Plank row right, repeat

Partner 1: KB Push Press AMRAP
Partner 2: sprint across field, 10 merkins, sprint back
Flapjack

Partner 1: Goblet squat AMRAP
Partner 2: sprint across field, 10 squats, sprint back
Flapjack

Partner 1: Upright rows AMRAP
Partner 2: sprint across field, 20 mountain climbers, sprint back
Flapjack

15 1 hand swings (left)
10 burpees
15 1 hand swing (right)
10 burpees

Lunge walk w/ KB to mid-field for Mary

Pax choice:
LBCs w/ KB x 20 (Frehley’s Comet)
Flutter w/ KB press x 20 (Mic Check)
Dolly w/ KB press x 20 (Rock Thrill)
Dying cockroach/Toe Touch w/ KB, 10 each side  (Mighty Mite)
Russian Twist w/ KB x 10 (Chipotle)

Lunge Walk back to sideline

Jog back to home

15 KB deadlifts to burn last minute

COT

Moleskin:
Great showing by all today.  Kept the cardio up to burn some stored energy. Nice
way to close out the yr at Foxhole.  Its been a great 5 and a half months since the launch,
and I’m looking forward to growing in 2014.

Announcements:
New Years Day Area51 convergance at S. CLT Middle.  Check preblast and weekly e-mail for
details.

Saturday is the Joe Davis 5k and convergence in Fort Mill.  Preblast with details went out.
Or click here: http://f3nation.com/2013/12/29/preblast-convergence-and-5k/

Area 51 “Lone Survivor” movie (jan 10) and Murph is coming up.  Movie theater reserved by Stone Cold at Cinebarre.  Lets get a big presence for the movie.  All Saturday workouts will run “The Murph” the following day (Jan 11) .  Tons of details here, including logistics for movie, evite,
and HDHH opportunity prior to movie: http://f3nation.com/2013/12/27/area-51-2nd-f-preblast-lone-survivor-movie-friday-followed-by-murph-saturday/

Happy and safe New Year to all, can’t wait to see what 2014 brings!!

MT

 

 

 

 

 

 

 

 

 

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