AO: Apex

When: 06/04/2020


Number of Pax: 15

Pax Names: Brad Pitt, Brady Bunch, Breakaway, Chancellor, Exile, Gecko, Geek Squad, Jack Bauer, Lucky Charms, Maaco, Nest, Snot Rocket, The Situation, Turtlehead, Waffle Cone,

Number of FNGS: 0

FNG Names:

QIC: Brad Pitt

It’s all about the Benjamins


20 SSH, Merkins (Crucible, Wide Arm, Diamond, Regular – 5 Kodiak Count each), Tumble Weeds, Sun Gods, Michael Phelps.

The Thing:

Mosey to wall for Dips (3 sets of 20) with 20 Step Up Knee Raises between sets. Total count 100.

Mosey to the coupons (concrete bocks) for:

25 curls

25 walking lunges

25 squats

25 walking lunges

25 OH presses

25 pulsing lunges

25 mountain climbers

25 walking lunges

Total 100 exercises

Total 100 lunges

Partner up for doing BBSU while partner runs to top of hill for 10 Merkins and back. (3 rounds each partner).

Mosey to the @Snot Rocket wall for Bear Crawls up to the hill. Fast feet on the curb waiting on the six.

Mosey to the @Brady Bunch Racoon Wall the entire length.

Total Bear Crawls & Racoon Crawls 100 meters.

Core work on the island. Held legs at 45 degrees while pumping arms 100 times.

Final Mary with @Exile “Jack Knife” crunches 20 each leg and @Maaco leading Merkins with air chair to end on time.

COT: Prayer requests- Safety for @Break Away’s family traveling in to town; Jack Bauer’s aunt being evaluated for possible stroke; our nation, community, and individual treatment of others.

Thanks to all the F3 pax that commit to coming to an early morning  workout but more importantly lift and support others to a higher standard. Proud to be part of this thing we call F3.


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