retaining ponds, nice breeze not my gas, fire aunts damn it, crawl from hell… yes i found a wall for raccoon crawl at the APEX. Is Swap really named after wife Swap?




Dates: 2019-08-26

Where: apex

QIC: Trill

Number of Pax: 7

Pax Names: Ditka, Yukon Cornelius, Swap, Snot Rocket, Brady Brunch, Scamper, Trill

Warm-O-Rama: Mosey around the parking lot
Sun gods OYO
Michael Phelps OYO
10 Weed Pickers IC

The Thang: Long mosey down to a practice field that looks like a retaining pond..
-Chumbaburpees, SSH hop while chumbawamba song plays, burpee on every "I get knocked down" (27 I think)
-Thunder squats (imagine dragons Thunder song), run in place until you hear the lyric "thunder" then you squat (91 times)
-belching routine, sprint across the field two and half times dropping to 30 second elbow plank 5 times
Circle of Pain:
-Oblique crunches, 20 together each side
-10 LBFC's together
-12 Twisted mountain climbers IC
-10 merkins IC
-10 big boi sit-ups IC
-50 LBFC's OYO
Long mosey to the front of the HS,
-Crawl from Hell; on top of the narrow wall did raccoon crawl the length of the wall, then crawl bear up the paved hill all the way to the stairs, then bear crawl downstairs, and bear crawl down the sidewalk back to the parking lot. Amrap merkins half way waiting for six before heading down the stairs.
-mosey across the parking lot to the long sidewalk
-60 seconds of calf raises on the curb, ok maybe 90 seconds, then about 4 incline merkins IC before time ran out.

COT: Prayers for Scampers M as she holds down the fort solo. 6th man Brady Bunch, reminded us of how spot on his F3 name is.

Naked Man Moleskin: -Some of these PAX knew the lyrics to "i get knocked down" better than me, they were in-sync with the song and crushed this routine.
-YHC rush off from the east side this morning forgotten my poop emoji speaker so we also had to practice active listening skills as we listen closely to the songs playing on phone. No chatter yet , these PAX are flexible.
-Belching sprints with elbow plank, some huffing and puffing but still no gripe.
-Then there was the crawl from hell; raccoon crawls, the bigger you are the more out of your comfort zone you will be, now came the chatter as this was a beast of a routine.
-Nice big AO, plenty of running done just in mosey's, still doesn't stop Scamper from his 2-mile warm-up run this morning. these PAX will continue to get stronger here for sure.
-The practice field that looks like a retaining pond is actually a field, apparently the Apex fire ants own that land as well as they chewed up Snot Rocket's hand today.
-Snot Rocket was powering through exercises and routines from start to finish on a mission like the snot he once blew out of his nose at that fast food joint!
-and how the hell do you plant the flag on that half concrete half fire ant hills island? The flying V flag held up til the end and finally took a spill (shoval wasn't deep enough), you must need Exile's quads, or Geek Squads cross country calf's.

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