F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

March Comes in Like a Lion

3

Offshore piloted this AMRAP beat down a few weeks back.  Today, March came in like a lion, and only noble warriors could withstand the high reps at high weights.  Here is how it went down.

  • COP
    • 20 SSH
    • 20 IW
    • 10 2x merkins
    • 20 2x LBC
    • 10 pickle pounders
    • 10 burpees
    • 20 helicopters
  • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
    • Weighted squats
    • High pulls
    • Weighted lunges
    • Halos
    • KB swings
  • Run the bus loop
  • AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15, 10 and 5 seconds
    • Overhead pulls
    • Sit ‘n presses
    • Skull crushers
  • Run the bus loop
  • 20 lawnmower pulls – each arm x2
  • Run the bus loop
  • COT with YHC taking us out

Based upon the mumblechatter, one would think that YHC has a beef with Honeydo.  Contrary to assertions made, I do not hate his arms.  I warned that the last sets of exercises had burnout qualities.  For the lawyers in attendance, appropriate disclaimers were made.

Solid work by the PAX today.  Good pace, and hopefully we will reap the benefits later.  Really fun group.  A blessing to Q today.

God is good all the time!

Attila

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3 Comments

  1. Great job guys! We broke the KBs out at SOT yesterday and last night I got that familiar KB delayed-soreness…from the looks of the BB, you all will be experiencing that later today. Tclaps to Jville for throwing around the weight two days in a row.

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