AO: Apex

When: 06/30/2022

PAX:

Number of Pax: 12

Pax Names: BailBond, Blue Cheese, Chancellor, Doughboy, Dr Tron, Finckle, Lamb Chop, Neat, Python, Rabbit, Snot Rocket, Viceroy,

Number of FNGS: 0

FNG Names:

QIC: Viceroy


Warm-o-Rama

We did the predictable amounts of SSH’s, Weed Pickers, Imperial Walkers, and Arm Circles. Had to warm up those shoulders and arms.

We then proceeded to grab two bricks each and did Brick Airplanes to the BD location in the lower parking lot.

The BD was a Dora – one partner ran to the end of the parking lot carrying his bricks, and did 10 brick merkins at that end, then ran back. The other PAX worked on brick exercises. We did a Brick H-O-U-S-E.

H – Head, Shoulders, Knees, and Toes with a brick in each hand – 50 reps

O – Overhead Claps with bricks – 100 reps

U – Upright Row with bricks – 150 reps

S – Squats with bricks – 200 reps

E – E2K with bricks – 250 reps

Those bricks just got heavier and heavier. Wow.

We ended with some mary and a great COT. This was my tw0-year anniversary with F3 – grateful for the men and the community.

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