I love the smell of AMRAP in the morning

12 men went for guts and glory in the gloom this morning. 50 degrees, slight wind, and threats of rain. There was enough water on the ground to make the hand release merkins that much more fun.

WARMUP

We took a lap around the track with some high knees, arm circles, merkins, and slow squats.

THE THANG

This one was so good that Rudy once did it 2 Qs in a row, so I thought it only appropriate to bring it back out for another run.

Start with 60 sec AMRAP for each move, rest 30 sec, then rinse and repeat for 50 sec each. After each round, reduce the AMRAP by 10 sec (so 40 seconds, 30, 20, then 10; at 10 seconds you just do each exercise back to back)

Round 1

• Burpees • High Knees • Weighted squats • Side Straddle Hops

Cool down jog around the track

Round 2

• Hand release merkins • Rows • Dips • Overhead press

MARY

NOTIME

CIRCLE OF TRUST

PRAYER

MOLESKIN

Thankful for this group of doods this morning. I wasn’t having the best of weeks – lots of travel, drama at work, and I picked up a cold somewhere. I always appreciate the group atmosphere that we have and how it motivates me to head out in the morning so I don’t let the group down.

ANNOUNCEMENTS

CONVERGENCE ON FEBRUARY 16TH AT 6:30 AT YE OLDE ARROWHEAD