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.

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F3 Cherokee