AO: Apex

When: 09/27/2021

PAX:

Number of Pax: 10

Pax Names: Escargot, Exile, Fanta, Jack Bauer, Lamb Chop, Lifeboat, Maaco, Motor Boat, Snot Rocket, Tru-Doh,

Number of FNGS: 0

FNG Names:

QIC: Lamb Chop


Warm-O-Rama:

We ran to the Middle School.

  • 20 SSH IC
  • 10 Weed Pickers IC
  • 8 Windmills IC (old man style)
  • Sun Gods OYO
  • Michael Phelps OYO

The Thang

Name of Workout: Rifle Carry

We started by doing three different sets of exercises then rifle carried a coupon down to the end of the middle school (100 yards) where we then did a minimum of 50 ab exercised while we waited for the 6th man to finish. We repeated this and were able to get (3) rounds in.

Set 1 of Exercises

  • 20 Burpees
  • 30 Hillbilly Squats, Kodiak count
  • 40 Dips

Rifle Carry Coupon

Ab Exercise

  • 50 Big Boys

Rifle Carry Coupon

Set 2 Exercises

  • 20 Man Makers
  • 30 Imperial Squats, Kodiak count
  • 40 Dips

Rifle Carry Coupon

Ab Exercise

  • 50 American Hammers, four-count

Rifle Carry Coupon

Set 3 Exercises

  • 20 Mike Tysons
  • 30 Bobby Hurleys
  • 40 Dips

Rifle Carry Coupon

Ab Exercise

  • 50 JLo’s, Kodiak count

Rifle Carry Coupon

COT & BOM:

  • JB was the 6th man and we talked about the Speed for Need 5k race coming up. We prayed for good health and recovery as well as any families suffering from COVID.

A few takeaways:

  • Originally planned to complete 4 rounds and we only made it to 3 rounds.
  • I would have added a (40) overhead press to the exercise stations and exchanged the 100-yard rifle carry to “all you got” run to the ab station.
  • I could have done a better job with keeping everyone together.

Upcoming Events:

Speed for Need 5k Race located at First Baptist Church, Woodstock, GA

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee