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Date/Time
Date(s) - 09/28/2023
5:30 am - 6:15 am
Site Q - Fat Amy
Location
The Armory
Categories
New Thursday bootcamp style beatdown in Waterville, OH! Meet at the Library and be prepared for some fun.
Date/Time
Date(s) - 09/28/2023
5:30 am - 6:15 am
Site Q - Fat Amy
Location
The Armory
Categories
New Thursday bootcamp style beatdown in Waterville, OH! Meet at the Library and be prepared for some fun.
Abs and Arms AMRAPing at the Armory
Intro
Mission
5 Core Principles
Countarama
Warm-up
Arm circles forward IC 10
Arm Circles backward IC 10
Windmill IC 10
Chain breaker IC 10
Motivators 7 count
Squativators 5 count
The thang
8 min rounds 2-4-6-8….reps
Round 1
Curls – WWIII sit ups
Run to other end with block
Skull crushers – Hello Dollies
Run to other end with block
Round 2
Overhead press – American Hammers 2:1
Run to other end with block
Bent over row – LBCs
Run to other end with block
Round 3
Manmakers – Freddy Mercuries 2:1
Run to other end with block
Derkins – Captain Thor
Run to other end with block
Round 4
CPR (curl press raise) – Alarm clock
Run to other end with block
Upright row – GRR (grip rip roll)
Run to other end with block
Countarama
Nameorama
6 – Norm
Announcements
Ended in Prayer
Pax
Q- Re-Load
Viper
Fat Amy
Norm
GMO