AO: Apex

When: 07/03/2023


Number of Pax: 11

Pax Names: Blowfish, Canoe, Copper, Daisie, Exile, JackBauer (JB), Lamb Chop, Maaco, Python, Tapps, Tru-Doh,

Number of FNGS: 0

FNG Names:

QIC: Canoe

WARMUP: SSH, IW, CHS, Weed Pickers, Sun gods, Michael Phelps
THE THANG: 50 slanted pull-ups on I beams & mosey, 50 2 ct. step-ups & mosey, 30 CHS, 10 overhead press w/coupon, 15 copperhead merkins – run to guard rail did 8 derkins – then repeat with burpees, LBC, mountain climbers & mosey to loading ramp climb and finished with bear crawls…

MARY: 2 minutes of abs

ANNOUNCEMENTS: Sequoyah 4th of July Cherokee Convergence, Roamin Ruck, Need for Speed in Alpharetta July 4th.

COT: prayers for Exile’s dad.

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