• When: 2021-09-09
  • QIC: Misfire
  • The PAX: Bindi, Boo Boo, Wally, Ratatouille, Misfire


Post IPC AMRAPs

Conditions – still a little warm and muggy, wet from rain last night

The day late back blast for Hammer is here.  5 PAX this morning for what turned out to be a rain free workout despite a dodgy forecast from last evening.

The Thang

Warmup

Round 1

  • 2 inch worms, 5 merkins, 20 cricket climbers
  • x 5

Round 2

  • 20 flutters
  • 10 Bill Green LBCs
  • x 5

AMRAPs

45 secs on, 45 secs rest

  • squats
  • air chair
  • split squats each leg
  • squat pulses
  • bunny hops forward and backward
  • jump squats
  • calf raises
  • 1 leg up ab raises each leg
  • star crunches
  • heel taps side to side
  • Russian twists
  • both leg up ab raises
  • Freddie Mercuries
  • iron cross
  • glute bridge pulses
  • single leg glute bridge raises each leg
  • shoulder tap hand release merkins
  • pull-ups
  • burpees
  • LBAC forward
  • LBAC reverse
  • Carolina dry docks
  • overhead press

Count-o-Rama

Name-o-Rama

Announcements – nothing today

BOM Prayer

 

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