by PsaltyDivento AMRAP Edition
10/22/2020
Q: Psalty
PAX: 12
- Mater
- LOL
- Sereno
- Markymark
- Ponch
- Jumpstart
- AFIB (Downrange from Naperville)
- ’88
- Happy Meal
- Dome
- Foghorn
Backblast
Disclaimer: I am not a professional, so please modify when necessary. Work through pain and not an injury.
Warm-up Mary
Butt Ups x 20 IC, Drunken Mt Climbs x 15 IC
(LBSC) Little baby Square Crunches x 12 ish IC
Mosey to main Maidu building
Balls to the wall
Walk-up-merkins – 5 reps 3 times each set moving higher up the wall
Wounded Crawl bear around raised curb near entrance
2 – Bernie Sprints – Bernie a distance then sprint back to start
Rosey to start of trail near flags
Divento AMRAP – 10ish minutes
10 Burpees
Sprint to end of lot – 40 flutters
One leg bounding jumps across the lot to lot closet to flags
20 Squats
Quick mosey to end of lot
10 shoulder taps 2 is 1
Mosey back to start repeat
Wheel of Merkin – 8 reps each
2 – Bernie Sprints – Bernie a distance then sprint back to start
Mosey to flags
Mary
Butt Ups 20 OYO, Drunken Mt Climbs x 40 OYO
Alphabet
COT:
5 Core principles
F3 Mission
Count-O-Rama
Name-O-Rama
Announcements
Words: Show up even when you don’t want to, you’ll feel better and you will accelerate someone just by being there.