When I planned my Wienke for the beatdown,  I had a couple rounds of various AMRAPs planned for the PAX.  It sounded like a good idea at the time!   I arrived to the AO early to read a devotional, walk on the pier, and visit with Uptown Girl in the rockers in the Casino.  He was in the middle of a Devo also, and I highly advise giving that a try.  The only better way to start your day with a workout is to spend a few minutes in devotion, getting your mind right!

Weather was a little heavy, not super thick yet, but you knew it was gonna be a hot one!

Before we blasted off Milkbone pulled me to the side and we discussed my plans for the Q, and he had ideas on a new exercise and thought we should throw in some MURPH in preparations for next week.  I abligdged

Starting out with 20 Side Straddle Hops, then something Milkbone called a Circle-Burp.  Imagine doing the Wave at a sporting event, except with burpees!

AMRAP 1: 20 Minutes

10 Lunges Each Leg, 10 Merkins, 10 Jump Squats (pretty sure we did squat jacks), 10 WW2 Sit-ups.

The PAX didn’t think much of it until we were will into it and every time youd do your sit-ups you’d leave sweat angels.   We stopped at 7:30…. it wasn’t fun

Next Milkbone lead the PAX in a DORA Murph.  As a team you and a partner would complete the 100 pull-ups, 200 push-ups, 300 squats doing the workout while the other mosey around the picnic benches…. It wasn’t fun either.

The beatdown left the PAX sweaty, and sucking wind.  We need more like it, and 2 days later, I am still hurtin!

Count-o-roma, Name-o-roma

Pledge of Allegiance

Prayer Request: Graduations, Family, and Travels.

Praise Reports: Bundy’s family that had surgery



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s