AO: Apex

When: 10/15/2020

PAX:

Number of Pax: 18

Pax Names: Air Bud, Baby Ruth, Brad Pitt, Butterfly, Depends, Exile, Farm Country, Fire Sale, Geek Squad, Gilmore, High Dive, Jack Bauer, koi, Maaco, Sasquatch, Snot Rocket, The Situation, Waffle Cone,

Number of FNGS: -4

FNG Names:

QIC: Geek Squad


Mosey to the grass field between the HS/MS.

Warm-up

SSH’s

Imperial Walkers

Weed Pickers

Copperhead Squats

Michael Phelps/Sun Gods – Inserted pop quiz of F3 core principles and mission. If PAX didn’t know, all PAX did 5 punishment burpees

Plank Up for no-recover exercises – Merkins, Peter Parkers, Mountain Climbers

Flutter Kicks

Box Cutters

 

The Thang

Each PAX grabbed a cinderblock and did the following routine: x50 curls, x40 shoulder presses, x30 Alpo’s, x20 squat thrusters, x10 block-over-burpees. Between each exercise, carry your coupon to the top of hell hill and back down.

Once PAX completed, we circled up for some cardio-yoga. Won’t explain it here, you just had to be there…

 

COT

Prayers for Stopwatch, Sharapova’s M, Dunshire and his 2.0, Baby Ruth’s family, Depends and his M, Sasquatch and his M

 

Events

24-hour BD planned for Saturday, November 28th at Veteran’s Park. Pick your poison on when you wanna go and if you’re feeling frisky, sign up for a Q!

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F3 Cherokee