AMRAP – Canadian Rock Style

Preamble:

Knowing we’d be missing our most regular PAX today I had the inclination to borrow one one of his signature beatdowns. Not sure the shoulder would sustain a Murph so I searched the backblast archives for what I recall to be a heater of a Tabata beatdown, but no luck. Found something close but had way too many burpees so I said F it, I’ll use one of my own. Good ole AMRAP. Add Rush to anything and its practically an Aflac workout.

Warm-O-Rama:

Definitely going to be a soaker so trying to stay somewhat dry we moseyed through the trail towards the pond and found a little shelter under the trees for some warmups:

Imperial Walkers / Weed Pickers, Windmills, Hillbillies, Mountain Climbers

The Thang:

Short mosey over to the wagon to pick up some cinders and then we huddled up under the pool building shelter for some AMRAP – as many reps as possible in 2:00; :30 rest in between. And while we would avoid the rain we were showered with the Canadian gods of Rock.

1. Incline Merkins – The Spirit of the Radio
2. Curls – Fly By Night
3. Big Boys – Working Man
4. Thrusters – Limelight
5. Flutters (with cinders overhead/presses) – Closer to the Heart
6. Burpees – Tom Sawyer

Note to self – watch your nose on the Thrusters.

With ample time remaining we left the cover of the shelter to the parking lot and paired up putting cinders on opposite sides of parking lot. Partners then bear crawled to the opposite side/cinder and did 10 dips. Repeat until each PAX hit 70 reps.

Rinse and repeat this time lunge walking and kettle bell swings.

2112: Overture / The Temple of Syrinx / Discovery / Presentation / Oracle / Soliloquy /Grand Finale –  Medley (didn’t quite finish that song)

Enough time to make it back to the flag with some quick Dying Cockroaches.

COT:

Alpha region blood drive. Go donate.

Blue’s butt smoking event. Not clear on all the details but apparently instructions are on the Wreck channel.

Prayers for Aflac and his dad.