AO: Apex
When: 04/01/2020
PAX:
Number of Pax: 4
Pax Names: Brad Pitt, Chancellor, Exile, Maaco,
Number of FNGS: 0
FNG Names:
QIC: Exile
The BackBlast:
Intro:
Warm-o-Rama:
Mosey, SSH’s, WP’s, Merkins, Sun Gods & Michael Phelps
The Thang:
GODADDY’S VQ ESCALATOR WOD
Run between stations, set ~ 50 yds apart:
Complete 1 run to 2, complete, then return.
Stations 1, 2, and 3, return.
Stations 1, 2, 3, and 4, return.
And so on. Final round is all 6 stations in order.
Station 1
5 Burpees
Station 2
5 Burpees + 5 Star Jumps
Station 3
5 Burpees + 5 Star Jumps + 10 Push-ups
Station 4
5 Burpees + 5 Star Jumps + 10 Push-ups + 15 Crunches
Station 5
5 Burpees + 5 Star Jumps + 10 Push-ups + 15 Crunches + 20 Pike Push-ups
Station 6
5 Burpees + 5 Star Jumps + 10 Pushups + 15 Crunches + 20 Pike Push-ups + 25 Squats
6 minutes of Mary at the SF
COT:
Prayers for health
Naked Man Moleskin:
PAX got after it!
original: https://f3o.longbark.com/2019/gradual-ascent/