Obviously couldn’t get things started without the Mission Statement and 5 Core Principles. Even slid in a little Warm-O-Rama.<\/p>\n
The plan was simple-ish.<\/p>\n
Part 1: A little AMRAP at Mayhem. In honor of Workbench, I had to keep the playlist in the 90’s, just a little more up tempo. I think someone said “oh good. We’ve got church music this morning.” when either Rob Zombie or Godsmack came on.<\/p>\n
![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/AMRAP_Mayhem-300x233.png\")
<\/p>\n
Go grab a rock…which for some reason I kept referring to as block? Q Fail.<\/p>\n
Plan was for 1 Minute work..and 15 seconds of rest.
\nBurpees, Jump Squats, Curls, AM HAM ( American Hammers…thank you Tonka ), Plank Jacks.<\/p>\n
Then Run. This is the part where I almost got everyone lost. I forgot where the turn was for the short loop and we almost ended up heading towards Robinhood Road. Fortunately we made a quick U-Turn, and then back to the starting point.<\/p>\n
Next… Skull Crushers, High Knees, WWII’s, Bus Drivers, Mountain Climbers.<\/p>\n
Then Run again. This time we went up the Hill to Nowhere. At the top…lots of heavy breathing, followed by 25 or so Hillbillies. Back down the hill to the start.<\/p>\n
Part 2: Full Partner Dora.<\/p>\n
![\"\"](\"https:\/\/www.f3winstonsalem.com\/f3\/wp-content\/uploads\/2025\/08\/AMRAP_Mayhem1.png-286x300.png\")
<\/p>\n
Okay,,,Dora with a twist. Partner Up, but both partners are trying to get in the full amount of reps each. Both partners start with 100 Merkins. When one partner decides they can’t go anymore, both partners stop the exercise and take a lap ( not suicides ) to the other end of the lot. Once they get back, continue with the exercise and rep count you were on.<\/p>\n
100 Merkins \/ Each<\/p>\n
200 Hillbillies \/ Each<\/p>\n
300 Squats \/ Each<\/p>\n
All teams got to the squat portion and then it was time to take the block-rocks back.<\/p>\n
TIME.<\/p>\n
COT \/ NMM:<\/strong><\/p>\n Lots of opportunities to serve coming up. GreeNest… Samaritans coming up. Check Slack for details. YHC took us out.<\/p>\n Thank you guys for posing this morning. It was an honor to lead. You guys crushed this routine and no PAX left behind.<\/p>\n Adobe-Out<\/p>\n","protected":false},"excerpt":{"rendered":" I really do need to get better at trying to get these full Backblasts in much sooner, but last week was a crazy one. #Goals. Sooo after already having the crap kicked out of us on Monday by Nelly for his VQ and then on Tuesday by Tonka, it was my time for my first […]<\/p>\n","protected":false},"author":624,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,83,116],"tags":[],"class_list":["post-25563","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-mayhem","category-wefoco"],"acf":{"q":"Adobe","date":"8-6-25","pax":"Sunshine, Nelly, Cruiser, Drama Queen, Zima, Wahoo, Drip, Tweetybird, Adobe"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25563","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/624"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=25563"}],"version-history":[{"count":5,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25563\/revisions"}],"predecessor-version":[{"id":25569,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/25563\/revisions\/25569"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=25563"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=25563"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=25563"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nPrayers for all the Ragnarians.<\/p>\n