60/90 AMRAP/Run Circuit

10 PAX 45º for 2.2 miles and lots o’ reps.

DISCLAIMER
PRAYER
COP

Through The Tunnel 10 IC
Willie Mays Hays 10 IC
Merkins 5 IC
Plank (while I gave instructions)

THE THANG

I pulled out the Seconds iPhone app again, to guide us through 40 minutes of circuit training that cycled between 60 seconds of AMRAP work and 90 seconds to run a stair lap and return to the amphitheater. Work included:

• Merkins AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Little Baby Crunches AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Squats AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Block Curls AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Freddie Mercurys AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Side Straddle Hops AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Block Burpees AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• WWI Sit-Ups AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Wall Jumps AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Overhead Presses AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Back Extensions AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Squat Jumps AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Merkins AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Plank AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Side Straddle Hops AMRAP 60 Seconds
• Run Stair Lap 90 Seconds
• Block Curls AMRAP 60 Seconds
• Run Stair Lap 90 Seconds

MARY

No time. We used it all for the circuit.

CIRCLE OF TRUST
PRAYER
MOLESKIN

Balk shared from Genesis and Philippians:

“Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others. In your relationships with one another, have the same mindset as Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped; rather, he made himself nothing by taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself by becoming obedient to death — even death on a cross! Therefore God exalted him to the highest place and gave him the name that is above every name, that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue acknowledge that Jesus Christ is Lord, to the glory of God the Father.” – Philippians 2:3-11

#hardwork #humility

ANNOUNCEMENTS

• Pythagoras’ Christmas Party / Outdoor Movie Night at 8:00 PM on December 15th.
• GoRuck Heavy team forming. Ask Donatello.
• Ragnar Relay teams forming. Ask Brownie (co-ed team with FiA) or Queen (over 40 team).