AO: Apex

When: 08/04/2022

PAX:

Number of Pax: 11

Pax Names: Brad Pitt, Dirty D, Doughboy, Lamb Chop, Mouserat, Neat, Python, Scamper, Snot Rocket, Sooorie, Wastewater,

Number of FNGS: 0

FNG Names:

QIC: Brad Pitt


Began with a mosey with arms overhead doing high knees, butt kickers, and finally jogging to the warm-o-rama.

 

Warm-o-rama:

Presenting the truth that Exile Q was fake news…….We began with the F3 Mission.

5 Burpees

First Principle – Open to All men

5 Burpees

Second Principle – $0 cost (Free)

5 Burpees

Third Principle – Outside (Always)

5 Burpees

Forth Principle – Peer Led in a Rotating Fashion.

5 Burpees

5th Principle – Always end in a circle of trust.

5 Burpees

Finished warm up with Sun gods and Michael Phelps.

The Thang:

We began with a raccoon crawl down the wall by the High school. Planked on the six. (Missed you Brady Bunch)

Using some homemade pullup bars we did 3 sets of partner lateral pullup’s. (Partner holds the bar while you do the pullups.)

1rst set goal was 20 reps. or to failure

2nd set goal was 75% of set one reps completed. (If you did 20 in the first set then 15 is you goal for the second set.)

3rd set goal was 50% of set one reps completed.

Remember EXILE  – “Good Form is more important than quantity!”

Moseyed to the Middle School parking lot for some Round the World Merkins at the curb. (Set one with right hand on the curb, set 2 were Diamond Derkins, set 3 was left hand on the curb, set 4 was Wide Inclined Merkins. 10 (4 count) reps per set.

Moseyed to the Middle School Steps for some calf raises.

Set one was on left foot only, set 2 was on right foot only, and set 3 was using both feet. 30 reps per set.

Moseyed to the Middle School Wall for 3 sets of dips and  and 2 sets of step-ups.

Between each set of 20 dips we did left and right leg step-up knee raises. 20 each leg. (varied cadence to keep everyone honest.)

Moseyed to the bottom of the hill in front of the Middle School for some hill sprints to the top with core work after each sprint called by the pax. (Purpose was to raise the heart rate then do core work to bring it down and also provide each pax with the freedom to lead an exercise.) 10 runs up the hill.

Final trip up the hill was a bear crawl with some frozen Freddie Mercury’s to wrap it up.

The effort put out by all the pax was greatly appreciated.

Prayers for work life balance, Stopwatch on his medical mission trip, Praise for Python’s tumor results being benign, and for all to be better fathers, husbands, and leaders.  Soooorie shared how important it is to be disciplined with the King (physical condition) and Queen (what we eat or put in our bodies) to be effective in our families and community.

Thanks for letting me be the surprise Q in Exile’s absence. I hope it was Exile worthy!

 

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