AO: Apex

When: 07/26/2021

PAX:

Number of Pax: 11

Pax Names: Black Swan, Brad Pitt, Brady Bunch, Camper van, Exile, Honeydo, Picanha, Rubberneck, Snot Rocket, The Situation, Tinfoil,

Number of FNGS: 0

FNG Names:

QIC: Rubberneck


Warm-O-Rama

Mosey down to the football field and track. Disclaimer given then:

  1. (15) SSH IC
  2. (10) Weed Pickers IC
  3. Sun Gods OYO
  4. Michael Phelps OYO

The Thang (Fridley – Fireman Hero Workout)

Buy-In

  • 25 burpees
  • 1/2 mi run (2 laps around track)

5 Rounds (Lower Body Circuit)

  • 20 Bonnie Blairs
  • Overhead Press Walking Lunges to 10yd line
  • 20 Explosive Squat Jumps
  • Overhead Press Walking Lunges back to goal line

Repeat Buy-In

  • 25 burpees
  • 1/2 mi run (2 laps around track)

5 Rounds (Upper Body Circuit)

  • 20 Planked Renegade Rows
  • Overhead Press Walking Lunges to 10yd line
  • 20 Merkins
  • Overhead Press Walking Lunges back to goal line

 

In the original Fridley, you finish with a Buy-Out (25 burpees & a 1/2mi run). We didn’t have enough time to finish that so we mosey’d back to the flag for a two MoM w/ Brad Pitt.

 

CoT & BoM

A Few Takeaways:

  • This BD sucked really bad. Legs were torched after the first set of the lower body circuit. I dare you to take it to an AO near you. Great balance between sustained high HR/high intensity and strength training. Most of our AVG HR was over 155.
  • Snot Rocket nearly splashed merlot
  • Picanha claims he hasn’t worked out in years. He’s got to be lying…
  • Working out on the football field produces more sweat than I knew was possible.

Upcoming Events:

  • Crucible 2.0 – THIS Saturday 7/31 – 0500 startex @ Woodstock Rucks. HC in #csaup
  • Adventure Race training w/ Rat Tail & White Rice THIS Saturday 7/31 – 0600 startex @ Dawson Forest. HC in #bd-blackops

Prayer Requests:

  • BradyBunch’s M and an important doctors appt.
  • Sharapova – family and M
  • Exile – tweaked back

 

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