It’s not really a secret that I’m a BIG fan of AMRAP courses. I love that they provide a physical and mental challenge while also serving as a monthly measuring stick. I’ve been wanting to create one for some time now and decided the time was perfect to establish something at the newly opened Arena AO. The NPE campus provides plenty of ground to cover, so I knew this course was going to be run heavy. What I came up with covered 7/10 of a mile per lap and featured a balance of shoulder (T-PLANK MERKINS), core (4-CT. FLUTTER KICKS) and leg (SQUATS) exercises as well as everybody’s favorite – BURPEES. I mixed in some BEAR CRAWLS and LUNGES to balance it all out. Below is the description of THE GLADIATOR…
WEATHER
41
THE THANG
Gather at front of school for basic description of “The Gladiator.”
The first lap was completed together so everybody could get a handle on the course and the exercises. The rest of the laps were completed individually (although pairs/trios/small groups quickly formed to promote iron sharpening).
RUN to first light pole
BURPEES X 5
RUN to next light pole
T-PLANK MERKINS X 10
RUN to next light pole
4-CT. FLUTTER KICKS X 15
RUN up hill to entrance sign
PRISON SQUATS X 20
RUN down hill to fence
BEAR CRAWL up to and under gate
RUN to next light pole
BURPEES X 5
RUN to next light pole
T-PLANK MERKINS X 10
RUN to next light pole
4-CT. FLUTTER KICKS X 15
RUN around breezeway to next light pole
PRISON SQUATS X 20
RUN to front of school to pillars
BEAR CRAWL from first outer pillar to second outer pillar
LUNGE from second outer pillar to start/finish line
This completes the first lap.
Rinse and Repeat OYO as time permits.
* It may not look like much on paper, but it was definitely a challenge. TClaps to Ponzi, Catheter, Notebook and Nessman for the push.
* Most groups completed two additional laps and started on a third while I swept the back of the school for groups finishing up. In all, we completed more than 2 miles, 30 BURPEES, 60 T-PLANK MERKINS, 90 4-CT. FLUTTER KICKS and 120 SQUATS. That’s a bunch of work to get done in only 40 minutes. Next time, when we don’t do the first lap together, I expect some to complete 4 laps or more. That should be FUN!
ANNOUNCEMENTS
* Go Leo Go 5K this Saturday
* Run Hard 5K next Saturday
* John Flanagan Memorial 10K – November 11
* Dec 9 – Cottonmouth
* Dec 15 – F3/FiA Christmas Party
* Grow Ruck in January
PRAYER REQUESTS
* Dandelion’s M – baby due tomorrow
* F3 Houston – Family of Big Wheel who recently passed away
DEVO/CLOSING THOUGHTS
As we wrapped up, I shared a post from Donatello that Ken Doll posted a link to yesterday. I found his words to the PAX in NE Tennessee encouraging and challenging and felt like the men of The Arena would benefit from hearing them. In short, we don’t just post so we can get better. We also post so that we can help others get better too. In doing so, we all become stronger men (physically, mentally, emotionally, spiritually) for ourselves, our families and our communities.