AO: Apex

When: 08/06/2020


Number of Pax: 16

Pax Names: Babe, Black Swan, Brad Pitt, Brady Bunch, Chancellor, Exile, Geek Squad, Green Mile, Jack Bauer, Jitterbug, Maaco, Sasquatch, Snot Rocket, The Situation, Viceroy, Waffle Cone,

Number of FNGS: 0

FNG Names:

QIC: Geek Squad

Mosey to the MS
Copperhead Squats
7’s. Box jumps at the top of the stairs on the ledge. Head down the stairs and do some burpees.

The Thang:
Utilizing 5 exercises and a Tabata timer (20s on, 10s off), we did one of my favorite interval exercises: The Every Other.
Exercises were as follows:
Donkey Kicks (modify Plank Jacks)
High Jumps (modify to squats)
SSH’s (modify to Imperial Walkers)
Mountain Climbers
Stairs (up and down as fast as you can)

Each round of Tabata includes 8 exercise opportunities. First round went as follows:
Donkey Kicks
High Jumps
Donkey Kicks
Donkey Kicks
Mountain Climbers
Donkey Kicks

Rest for 1 minute and then the next round has high jumps as the “every other” exercise. Repeat until each exercise in the list has had the opportunity to be the “every other” exercise (5 rounds total)

Finished up and then mosey’d to the flag for some yoga-style cooldown.

Prayers for Stopwatch and Sharapova
Lots of upcoming activities for F3C including 2 half-marathons (or “Augusts” as they’ve been snidely named in the CSAUP channel), CFA Virtual Moove it 5K, and the Superhero Run (thanks Sitch!)

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F3 Cherokee