• When: 2018-04-05
  • QIC: Nature Boy
  • The PAX: Shank, Chop Shop, Bulldog, Fast Casual, Utah (R), Netflix, Hopper (R), Spackle (R), Digger, Short Haul, Breaker-Breaker (R)


Springtime AMRAPs at Graveyard

Crisp clear April morning. Temps in mid’s 40s

The Thang:

Disclaimer
BOM

Warm-up: Group mosey around the field followed by the classics (SSHs, TTTs, Windmills)

200-yard bear crawl interval (10-yard bear crawl then 20-yard sprint down to far end zone and back)

200-yard lunge interval (20 yards forward lunge then 20-yard sprint down to far end zone and back)

200-yard lunge interval (10 yards side lunge then 10 yards on opposite leg then 20-yard sprint down to far end zone and back)

Sprint down to far end zone and pair into buddy teams

Mosey to the press box and draw blocks

1-minute AMRAPs with a run up the press box steps over and down after each set

Set 1

Partner A: Chest press w/ blocks

Partner B: Incline merkins

Set 2

Partner A: Ground to overhead w/ blocks

Partner B: Carolina Dry-docks

Set 3:

Partner A: Bent-over rows w/ blocks

Partner B: Wide-arm merkins

Set 4:

Partner A: Squats w/ block

Partner B: LBCs

Set 5:

Partner A: Triceps extensions

Partner B: Bench dips

COT:


Announcements:

F3 3rd F 5K on May 5th at Timmerman Trail in Cayce

Our steadfast AOQ is going to be collecting fundage to purchase some more bricks and blocks for GY. Details to follow.

Prayer

Devo:

Instead of pulling Shadrach, Meshach, and Abednego out of the fiery furnace, Jesus decided to get in there with them. What furnace has Jesus decided to get in the middle of with you and can you sense His presence in there with you?