AMRAP Shoulder Smoker

Written by

Dr Tryhard

in

Seven swingers juggled huge bells and YHC’s hefty caber to start the week off with a bang. Here’s what the rest of you missed:

The THANG: 

WARMERAMA: 

  • MUSIC ON (christian rap artist “KB” suggested by my M ….not bad… if you like rap…)
  • Mosey WITH BELLS around the loop and down Love Hill with various movements en route
  • Circle up for a collection of KB-swinging Warm-up Reps

AMRAP SHOULDER BURNOUT:

  • x6 Kneeling Curl + Horizontal Press
  • x6 Halos (3 ea side)
  • x10 Crush Press (squeeze bell between hands then press overhead)
  • x6 High Pulls (handle held in both hands pulling from goin to forehead)
  • x10 Around the World (LT then RT)
  • x10 Hydraulic KB’s (Plank Alt Hands on Bell)
  • x10 KB Pushups
https://www.facebook.com/share/v/19BLbkiHwf/

THE THANG:

  • Complete the above AMRAP x1
  • Carry caber/bells/rucks up Love Hill, switch at the top and carry back down
  • CHANGE THE MUSIC! Rap just isn’t my thing, even if it’s Christian, even if it’s “KB” for a Kettlebell workout. Snuff prompted PEARL JAM…. Ahhhhhhh, MUCH better! 
  • Complete x2 AMRAP sets
  • Carry coupons to top and back
  • Complete x1 set, pause for a moment to stretch & breath, then complete a DOUBLE
  • Plank up for an F3 Revieworama – Hburg, Snip, and Stagg NAILED the Mission, 5CP’s, and Credo!!! NO PENALTY BURPEES! 
  • Carry coupons to top and back 
  • Complete one final set
  • Carry all items BTTF

COT:

  • Counterama # 7
  • Namerama
  • Announcerama (see Below)
  • BOM Prayer – lifting up Snuff’s friend Harry who’s dying of Pancreatic Cancer

NMS:  This one was an absolute upper body wrecker. In Snip’s words “my legs are so jealous of my shoulders.” Appreciate the opportunity to try something new! Prayers for Snuff’s friend and for us to seek reconciliation before it’s too late. None of us can guarantee tomorrow. Awesome coffeerama and sunrise breaking through the gloom of a stormy night. Keep pushing it fellas! Yours AYE! ~DTH

Announcements (SEE SLACK!)

  • Summer Tour ONGOING
  • 8/21 – Satan’s Hill HOT ONES challenge
  • 8/27 – Heisenberg VQ
  • 8/28 – 6p SNUFF’s Family Pool Party
  • 8/29 – LWoods “LIVE Food Distribution” 
  • 8/30 – OTB Dealer Ruck
  • 9/7 – Labor Day Convergence
  • 9/11 – Alamo Night Ruck
  • SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)
  • Monthly: Breaking Bread, Bridge

More posts