Bringing the Panhandle pain to the Apex. Burpee police in the house. The PAX embraced it, loved it and kissed their rocks to show their joy.




Dates: 2019-07-08

Where: apex

QIC: Panhandle

Number of Pax: 13

Pax Names: Jabba, Carmen Sandiego, Oddjob, Geek Squad, Snotrocket, Panhandle, Snowflake, Exile, Brad Pitt, Trill, Doodles

Number of FNGs: 2

FNG Names: Yukon Cornelius, Brady Bunch

Warm-O-Rama: Mosey (Griff style - forward, backward)
Drill Instructors (On your feet, On your face, On your six, Down, Up)
2 Burpees
SSH x20
4 Burpees
Michael Phelps
6 Burpees
Sun gods
8 Burpees
Weed Pickers
10 Burpees

The Thang: Plank it Up
1. High Plank
2. Low Plank
3. J Lo's
4. Plank surrenders (known in F3 as some dirty Wake Forest player I cannot remember)
5. High Plank
Drill Instructors

Burpee Mile [stop every 0.25 mile(ish) and do 12 burpees, butkus' for the 6] Drill Instructors
Up the stairs, across to the courtyard
Dip RoF - First PAX calls number (oddjob calls 15 dips, repeat 6 more times) Mix in 10 Box Jumps and Michael Phelps to let arms rest
Drill Instructors
Mosey around - Bear Crawl up walkway, mosey back down, plank for 6
Drill Instructors
Find coupon (rock), 50 Overhead Presses, curls for the 6, Drill Instructors/Kiss the rock, exchange coupons, 30 Tricep Extensions, curls for the 6
Drill Instructors
Mosey to hill by flag, bear crawl up, 1 merkin, crawl bear down, 2 merkins (R&R until 6 merkin count)
6:15

COT: Announcements, do the GrowRuck!!
Prayers for Brad Pitt's brother in law, Dennis
Encourage PAX to get in close to conflict, hard situations. Engage, don't back away or tune out. Just engage in the right way.

Naked Man Moleskin: YHC had a fun playlist, but watch was having sync issues with the speaker this morning. Gave up after song 2, embarrassed me in front of Oddjob, and took frustration out on PAX.
Goal of every Q is to keep the PAX moving, little recovery
FNGS and newer PAX kept pushing, modifying where needed, not easy when I Q, great work!!
Geek Squad proposed we kiss our coupons while doing the Down portion of Drill Instructors, so, yeah...Ok! Modify to Eskimo Kiss (good call Exile)
Ended up doing around 100+burpees and running around most of the school area
Got up to 105 dips - arms are toast
Carmen Sandiego's cadence is, well, epic. Not sure anyone could follow that up, plus we had no arms left to do more, so he finished our dip RoF
Brad Pitt is the Cuban of the Cherokee South - beastmode
Jabba better be bringing the Java soon to a beatdown, teach us master!
SnotRocket definitely needs to blow a snot rocket during the name-o-rama as a normal gesture
I think Geek Squad is purposely pushing the glasses up and down during name-o-rama???? I can get behind that
FNGs brought the epic beard game this morning. Miss my beard even more now. Good ol' days, oils and balm, food saved for later, 2.0 asking if I can transfer my beard hair to the top of my head...

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