May 17th, 2016 By Man Down

A perfect 7 showed up for a trial run of what will become The Precinct’s next monthly AMRAP workout. My goal was to put together something that would:

1. Incorporate much of what our AO has to offer.
2. Exercise every major muscle group.
3. Keep us relatively close together for encouragement.
4. Suck.

I hope I accomplished these goals. Here’s how it went…Starting at Prisoner Check-in, mosey together down The Farmlands and back up to Cell Block Gate, then run the following stations…

1. 10 Burpees at the Gate, then run forward for…
2. 10 Cinder Block Curls, then run diagonally across block for…
3. Tire Flips across one court, then run forward for…
4. 10 Cinder Block Triceps Extensions, then run to the Gun Range for…
5. 10 Pull-ups, then run to the Great Wall for…
6. 10 Muscle-ups, then over the wall and down to field for…
7. Bear Crawls across field, then back around the Cell Block to the starting Gate.
8. Run back around to Cell Block gate

Rinse and Repeat until time called at 0600. I wanted us to end with enough time to put back the blocks and tires, do some Mary, and talk about the workout. From what I gathered, the workout overall was a success and accomplished the above goals. The following suggestions were made which I will incorporate into the next run:

1. Do 20 CB Curls and Extensions instead of 10.
2. Incorporate Abs into the workout. Knee Lifts was suggested to go along with the Pull-ups, but I’m not sure if this will work for everyone. I’ll come up with something.
3. Bear Crawl from pole-to-pole instead of the full field.
4. Run The Farmlands together in the beginning, do a few warm-up exercises at the bottom, then AYG to the Cell Block. This will give us a good warm-up together, but then allow the staggered start so that there are enough blocks and tires to go around.
5. End with a final run down The Farmlands, then back up.

The Precinct