AMRAP’s with Burpee Buses

8 PAX made it out to a not so gloomy gloom.  We hadn’t broken out the circuit stations in a while.  It was good to pull in some old tires!

DISCLAIMER

PRAYER

COP

LBAC Forward x 8 IC

LBAC Reverse x 8 IC

TTT x 7 IC

SSH x 10 IC

Dynamic Warm ups

THE THANG

Haven’t had fun with tires in a while, so broke out a circuit.  Started the timer for 10 minutes.  Performed each exercise for 45 seconds, and then took 15 seconds to catch breath and transition to the next move.

• Block/Tire Drag with rope around waist – Push run • Sledge hammer swings on the tire – right side • Block Curls • Block Overhead Tri-cep Extension • Block Push Press • Plyo Push Ups • Block Situps • Tractor Tire Flip

Rest for two minutes and then proceed to the next round

• Block/Tire Drag with rope around waist – Push run • Sledge hammer swings on the tire – left side • Double Block Farmer’s Carry • Block American Hammers • Plank Shoulder Taps • Man Makers with the Block • Block Walking Lunges • Tractor Tire Flip

MARY

Circled up for some Mary.  A few minutes of Boat/Canoe, 4-count IC flutter kicks, and elevator merkins.

CIRCLE OF TRUST

PRAYER

MOLESKIN

Continued prayers for Sock Monkey and his family.  Thoughts and prayers for the Kairos that Little Debbie mentioned on the 3rd F channel and the ministry that they are doing.

ANNOUNCEMENTS

First Wednesday breakfast on 10/3 at the Chick-fil-A on Stone Drive at 6:15AM.  Come out if you can!