AO: Apex

When: 06/09/2022

PAX:

Number of Pax: 4

Pax Names: Black Swan, Camper van, Lamb Chop, Python,

Number of FNGS: 0

FNG Names:

QIC: Lamb Chop


We started by doing a run over to the middle school.

 

Warm o Rama

22 SSH IC

12 Imperial Walkers IC

7 Weed pickers IC

Sun Gods OYO

Michael Phelps OYO

10 Shoulder Presses IC

10 Toy Soldiers IC

 

The Thang _ A Burner

FIRST

1:4 1 Merkin – 4 Air presses

2:8 2 Merkins – 8 Air presses

3:12 3 Merkins – 12 Air presses

4:16 4 Merkins – 16 Air presses

5:20 5 Merkins – 20 Air presses

6:24 6 Merkins – 24 Air presses

7:28 7 Merkins – 28 Air presses

8:32 8 Merkins – 32 Air presses

9:36 9 Merkins – 36 Air presses

10:40 10 Merkins – 40 Air presses

11:44 11 Merkins – 44 Air presses

12:48 12 Merkins – 48 Air presses

NEXT

1 Min of Curls

15 Sec Rest

1 Min Bent Over Rows

15 Sec Rest

1 Min Dips

15 Sec Rest

1 Min Overhead Press

15 Sec Rest

1 Min Ab Work

15 Sec Rest

1 Min Shoulder Taps

15 Sec Rest

1 Min Moroccan Night Club

15 Sec Rest

We rinsed and repeated this 3 times before we had a quick run back to the shovel flags.

 

Cot/Bom

Up and coming 5k

Family and Kids

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee