AO: Apex
When: 04/13/2023
PAX:
Number of Pax: 11
Pax Names: Brady Bunch, Canoe, Lamb Chop, Mouserat, Neat, Python, Snot Rocket, Steeplechase, Swingline, Tapps,
Number of FNGS: 0
FNG Names:
QIC: Python
INTRO:
It was a Thursday morning, and we had an FNG thanks to Neat. My foot was feeling better so I wanted to run and do legs from a brutal week of BD’s. I’m a bit of a sadist, so I doubled down on legs
WARM-O-RAMA:
- Quick mosey in the parking lot
- Side Straddle Hop (IC) x 19
- Imperial Walkers (IC) x 11
- Weed Pickers (IC) x 10
- Sun Gods (OYO)
- Michael Phelps (OYO)
THE THANG:
Had PAX mosey to the courtyard at Etowah. I walked through “Around the World at Apex” where I told them we’d be doing Bernie’s up the stairs and step-down’s down the stairs (3 sets of stairs with many steps) with some exercises on the down and running the upstairs portion of Etowah.
Sets & Exercises:
- Laps around EHS
- At Up/Down of Stairs
- Upstairs: Bernie Sanders up the stairs
- Downstairs: Step-Downs down the stairs
- When Step Downs are completed do this at each set of stairs:
- Hand Release Merkins (10 Count OYO). Did 2 Sets
- Copperhead Merkins (10 Count OYO). Did 2 Sets
- Dips (10 OYO). Did 2 Sets
- Monkey Humpers ( Did 325 Total OYO). Did 6 Sets
- * Air Chair for 6th
- Rinsed and repeated for a total of 4 rounds around the school
- At Up/Down of Stairs
MARY:
- Finished with some quick Mary for 2 minutes
CIRCLE OF TRUST:
Praying for Tapps for his family friend with the loss of her husband. Prayed for Neat on his continued job search and the safe return home for his Father-in-law. Continued prayers for all PAX spoken and unspoken.