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/

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