AO: Apex

When: 03/21/2022

PAX:

Number of Pax: 17

Pax Names: Brad Pitt, Brady Bunch, Canoe, Chancellor, Conductor, Exile, Flipper, Geek Squad, Green Mile, Holy Water, Maaco, Saluki, Snot Rocket, Tapps, The Situation, Wastewater,

Number of FNGS: 0

FNG Names:

QIC: Brad Pitt


Can’t find @Filet in the name listing.

Around the World took on a whole new meaning:

Warmorama:

Mosey around the parking lot to warm up with butt kickers, high knees, and Bernie Sanders.

7 – 6 count burpees

Imperial Walkers

Air presses

Sun Gods

Mosey to the grassy hill for:

Around the World 4 count Merkins 10 in each direction on the side of the hill.

On our six for 15 Big Boy Sit-ups with feet up hill.

Second set of Around the World 4 count Diamond Merkins 10 in each direction on the side of the hill.

On our six for 15 Freddie Mercury’s (4 count each side before switching).

Third set of Around the World 4 count Wide Merkins 10 in each direction on the side of the hill.

On our six for 16 American Hammers (4 count each side before switching).

 

Mosey to the Middle School Stairs

20 left leg calf raises

20 right leg calf raises

20 both leg calf raises

Mosey to the wall in front of middle school.

20 Dips

20 left leg step up knee raises

20 Dips

20 right leg step up knee raises

20 dips.

Mosey to the middle school lower parking lot

Pulsing Lunges from light pole to light pole (in cadence together).

Side straddle left to next light pole (keeping low)

Side straddle right to next light pole (keeping low)

Turn around and pulsing lunges again to the previous light pole.

Bernie Sanders back to the beginning.

Mosey to the High School parking lot bottom of the hill.

3 interval sprints to the the top of the hill with a recovery mosey back to the bottom.

Using bars provided 20 lateral pull ups while partner holds the bar.

Plank train with last man bear crawling to the front in Indian style toward the flag.

Mosey back to the flag for the final minute of the signature 6 inches.

COT

@Tapp’s Family (Communication)

@Brady Bunch’s Family and Nephew’s family. (Nephew passed away yesterday)

 

Great mix of some long time F3 members and many relatively new members. Thanks for your support today!

Leave a Comment

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

F3 Cherokee