AO: Apex

When: 01/03/2022

PAX:

Number of Pax: 9

Pax Names: Black Swan, Brad Pitt, Copper, Eggplant, Geek Squad, Green Mile, Jack Bauer, Lamb Chop, Tinfoil,

Number of FNGS: 0

FNG Names:

QIC: Lamb Chop


Warm-O-Rama:

We did a short little mosey to the High School concourse

  • 20 SSH IC
  • 10 Weed Pickers IC
  • 10 Pretzels IC

Name of Workout: Did somebody say Calf Raises?

Exercise 1

We then ran to the Middle School where we performed

  • A Burp-A-Side and increased by one each time until we reached 10 Burp-A-Sides.

*Calf Raises while we waited on the 6th man.

Exercise 2

Ran to the front of the Middle School in the Core Doors

  • Ran 100 Yards 100 Squats
  • Ran back 100 yards then did 100 LBCs
  • Ran back 100 yards then did 100 lunges (50 each leg)
  • Ran Back 100 yards then did 100 Flutter Kicks

*50 Calf Raises

Exercise 3

Ran to the other Core Door in front of the Middle School, where we performed another

*50 Calf Raises.

Push-up and Air Raises -(1:4 Ratio), repeated 12 times

  • 1 Push-up, 4 Air Raises
  • 2 Push-ups, 8 Air Raises
  • 3 Push-ups, 12 Air Raises
  • 4 Push-ups, 16 Air Raises
  • 5 Push-ups, 20 Air Raises
  • 6 Push-ups, 24 Air Raises
  • 7 Push-ups, 28 Air Raises
  • 8 Push-ups, 32 Air Raises
  • 9 Push-ups, 36 Air Raises
  • 10 Push-ups, 40 Air Raises
  • 11 Push-ups, 44 Air Raises
  • 12 Push-ups, 48 Air Raises

After that we performed another

*50 Calf Raises

We had time for a small round of Mary before we ran back to the Shuttle Flags.

Mary consisted of

  • 40 Side Crunches (20 on each side)
  • 20 Windshield Wipers IC
  • Brad Pitt finished it off with a 1min 30sec of 6 inches
  • Ran back to the Shuttle Flags

COT & BOM:

  • Due to the recent increase of COVID, we all put a foot in and prayed for good health for our F3 Brothers and all our family and friends.

 

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