10 stations loaded with some goodies, throw in some running, and you have….an AMRAP (As Many Repititions As Possible for those keeping score at home). When YHC designed this one, he never envisioned it being an AMRAP, but not long into it, that feeling hit. The pax seemed to get their money’s worth, so there’s that. Here’s how it all played out.
***Conditions: 68 and clear
*** Disclaimer and Prayer
*** COT – Nah, not today.
Mosey to track/football practice field. There, you will find 10 stations spaced 10 yards (ish) apart. Each station has a cone, with a card telling you the exercise.
Station 1 – 60lb sandbag. Lunge to midfield with sandbag over your shoulders and back.
Station 2 – 50 shoulder presses with block
Station 3 – 50 curls for the girls with block
Station 4 – 25 squat thrusts with block
Station 5 – 50 tricep extensions with Scotchie pavers
Station 6 – 60 lb sandbag toss (10-15 yards out and back)
Station 7 – 25 kettlebell swings with block
Station 8 – Calf raises on block or curb (25 reps each toes in, toes out, and toes straight)
Station 9 – 75 4 count flutter kicks
Station 10 – Reverse lunge across the field. Once all the way across, sprint around field or track back to original starting point.
Need mentors. See Ken Doll for details
-11/10 The Cheech. Register: https://lexingtonhalf.com/pages/race-10k.php
-11/16 Friday bootcamp launch. Details: https://www.f3midlands.com/lexington-sc/preblast-friday-bootcamp-is-coming–
11/17 Hairy Bison Register: http://www.runharbison.org/hairy-bison/general-info/
12/14 Christmas Party
Dri-Soket : Pray for work related anxiety issues
Dozer: Friend/Bus. Associate – Miscarried.
Dozer: Co-worker fell out of scissor lift last week while loading it onto trailer. Multiple broken bones, etc.
Unnamed pax recently diagnosed with Cancer
Trickle’s daughter – dealing with Migraines
Local teenage girl in our community ran away from home. Pray for peace with the family resolving their differences.
Continue to work on and pray for our marriages and relationships with our children.