AO: Apex

When: 04/13/2023


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


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


  • 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)


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:

  1. Laps around EHS
    1. At Up/Down of Stairs
      1. Upstairs: Bernie Sanders up the stairs
      2. Downstairs: Step-Downs down the stairs
    2. When Step Downs are completed do this at each set of stairs:
      1. Hand Release Merkins (10 Count OYO).  Did 2 Sets
      2. Copperhead Merkins (10 Count OYO).  Did 2 Sets
      3. Dips (10 OYO).  Did 2 Sets
      4. Monkey Humpers ( Did 325 Total OYO).  Did 6 Sets
      5. * Air Chair for 6th 
    3. Rinsed and repeated for a total of 4 rounds around the school


  1. Finished with some quick Mary for 2 minutes


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.

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