AO: Apex
When: 02/21/2022
PAX:
Number of Pax: 8
Pax Names: Black Swan, Boondock, Brad Pitt, Copper, Jack Bauer, Lamb Chop, Saluki, Scamper,
Number of FNGS: 0
FNG Names:
QIC: Lamb Chop
Warm-O-Rama
We used alternate means of transportation to get over to the Middle School.
- Bear Crawls
- Side Step Squats
- Front Lunges
- Crab Crawl
- etc.
Once we were at the Middle School we did a quick Warm-O-Rama, we stated the 5 core principles, the Mission, and the Credo.
We then each grabbed a coupon and started the BD. The work-out consisted of the following
- Performed an escalator, starting with
- 10 front raises
- Ab exercise
- (10) Overhead presses
- (20) Declined merkins
- Ab exercise
- (10) Overhead presses
- (20) Declined merkins
- (30) Curls
- Ab exercises
- (10) Overhead presses
- (20) Declined merkins
- (30) Curls
- (40) Dips *off the wall, in front of the Middle School.
- Ab exercises
- (10) Overhead presses
- (20) Declined merkins
- (30) Curls
- (40) Dips *off the wall, in front of the Middle School.
- (50) On your back press with a squeeze on your top.
- Ab exercise
- (10) Overhead presses
- (20) Declined merkins
- (30) Curls
- (40) Dips *off the wall, in front of the Middle School.
- Ab exercise
**Brad Pitt led us in a round of 6 inches
We got back to the shuttle flags and finished with a
COT&BOM
- Discussed War Town’s trip to Deer Run for a neighborhood BD.
Prayer Requests:
- Prayed for up and coming surgeries and speedy recovery and good health
Take-Aways
- Although we weren’t able to finish the de-escalator part of the exercise, everyone did great with good mumble chatter.