AMRAP Mile

50ish and dreary.  The rain held off for 7 PAX

DISCLAIMER
PRAYER
COP
TTT (IC) X 10

WMH (IC) X 5

LBACs (IC) X 10, reverse (IC) X 10, chinooks (IC) X 10

Imperial Walkers (IC) X 25

THE THANG

The AMRAP Mile – 8 exercises and 2 stations on a 400 m track (in this case a long lap around the library and parking lot which was right at 0.25 miles).  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) with the flag.  When the flag is planted, the PAX at the previous station head to the flag.  The leader/runner 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) with the flag while the remaining PAX complete the 2nd exercise, AMRAP.  Continue this for 8 exercises, which equals 4 laps, which equals 1 mile.  The PAX should alternate who takes the flag.  For the average PAX, the time for a half lap is 1:00 +/- which is a perfect time for an AMRAP routine.  The 8 exercises for today were:

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

MARY
Flutter Kicks (IC) X 30
CIRCLE OF TRUST
PRAYER