AMRAP Mile X 2

Balmy 38 degrees for 17 pax for the  Honeysuckle AMRAP Mile.

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COP
TTT (IC) X 10

Abe Vigoda (IC) X 10

Imperial Walker (IC) X 25

LBACs (IC) X 10 both directions

Merkins (IC) X 10

Slow squats (IC) X 10

Burpees (OYO) X 10

The AMRAP Mile – 8 exercises and 2 stations on a 400 m track.  The PAX begin at station one with the 1st exercise and do AMRAP until one of the PAX runs half-way around the track (station 2).  The leader/runner either planks or completes the AMRAP exercise until all of the PAX arrive and everyone planks until the 6 arrives.  When the 6 arrives, another PAX runs back to station 1 (half-way around the track) while the remaining PAX complete the 2nd exercise, AMRAP.  Continue this for 8 exercises, which equals 4 laps, which equals 1 mile.  The 8 exercises for today were:

• Burpees
• Squats
• Merkins
• Monkey Humpers
• LBCs
• Lunges
• Carolina Dry Docks
• American Hammers

The PAX completed 2 miles of this routine.

Welcome FNG – Utter

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ANNOUNCEMENTS
Arrowhead will be open on Saturday 11/23.  Watch Slack for an announcement about Thanksgiving Day.  The last Saturday, 11/30, will likely be a JC mini convergence at IH.