11 PAX gathered in the Saturday #gloom for a full body beatdown that featured the Epicenter original “Franken-Kneelers.” From head-to-toe, these Pax made a huge down PAINment in order to #getbetter! AMRAP Mania began as such:
Warm-Up: 1) 25 SSH, 2) 25 Grass-cutters, 3) 25 Overhead Claps, 4) 15 forward & 15 backward Tiny Arm Circles, 5) 20 Windmills, 6) 20 Copperhead Squats, 7) 20 Flutter Kicks, 8) 20 Plank Jacks, 9) 50 LBCs OYO, 10) Pax Choice – Coack K 20 Mountain Climbers, 11) Pax Choice – Special K – 20 Russia Twist, 12) Pax Choice – Judge Hairy 20 Freddy Mercury
Coupon Shuffle (PAX retrieve Coupon and meet on small hill near shovel flag)
AMRAP Station one: 10 man-makers, sprint hill – touch fence-n-back, 20 overhead block-presses, sprint hill – touch-fence-n-back, 30 block curls-for-the-girls, sprint hill – touch-fence-n-back. Rinse and repeato (10 minutes) Mosey to soccer field, leaving coupon.
AMRAP Station two: 4-Corners. Sprint long side of field, walk/jog short-side. Stop at all four-corners and perform 10 Franken-Kneelers (arms out like Frankenstein, kneel down on one knee, kneel down on both knees, return to standing one-leg-at-a-time) – (10 minutes) Mosey to nearby picnic shelter.
AMRAP Station three: Upper-body Picnic. PAX find their place at a picnic table. 15 dips, 15 bench-merkins, 15 double-step-ups. (10 minutes) Mosey back to soccer field.
AMRAP Station four: Sprint long side of field, walk short side. (8 minutes) Mosey back to Coupon HIll.
AMRAP Station five: 30 Monkey-Humpers, bear-crawl up hill – touch-fence-n-back, sprint backwards downhill. Rinse and repeato. (10 minutes).
Mosey to Shovel-Flag. Count-O-Rama. Name-O-Rama
Announcements – Prayer Concerns – Ball-O-Man
Optional Devo: 2 Peter 1:3-4