AO: Apex

When: 03/02/2020


Number of Pax: 6

Pax Names: Brad Pitt, Exile, Geek Squad, Jack Bauer, Maaco, Scamper,

Number of FNGS: 0

FNG Names:

QIC: @Brad Pitt

The BackBlast:


Mosey Relay and 3 Sets


Mosey to warmup with 15 side straddle hops, 10 windmills, 5 tumble weeds left & 5 tumble weeds right, with sun gods to complete.

The Thang:

Partner up for 20, 40, 60 yard   suicides while partner does pop squats. Switch until cumulative 200 pop squats are complete. Feel those legs burn.

Mosey relay passing baton back of line to front. When leader gets the baton they step out of line to do 7 diamond pushups (line continues), catch up to line to pass the baton forward for the next leader to do the same.

Reaching the bottom of the hill together we’re doing lunges up the hill light pole to light pole. Run to next light pole and repeat lunges. Three sets plus to top of hill. Remembering the leg muscle burn.

Taking a break from legs 20 big boy sit-ups (@Scamper providing the cadence set 1), (@Geek Squad providing cadence set 2), (@Exile providing cadence set 3). Feeling the core burn.

Mosey relay…. stopped half way to destination to do 30 double crunches @Maaco providing cadence. Remembering the core burn.

Mosey relay…

At the wall time for 15 dips (@Jack Bauer providing cadence set 1), 20 right leg step up knee raises, 15 dips set 2 (@Jack Bauer cadence), 20 left leg step up knee raises, 15 dips set 3 (@Jack Bauer cadence). Feeling the arms burn.

To the stairs for 20 Mercans at the bottom and 15 (4 count) hammer v-sits at the top, (@Geek Squad calling cadence set 1, @Exile calling set 2, @Maaco calling set 3). (@Scamper called the 3 set of Mercans).  Remembering the core and arm burn.

Finally a 60 yard Side Straddle left followed by a 60 yard Side Straddle right. Final leg burn!!!

Mosey relay back to the flag.

Great work by all!


Reminders of Geppetto’s 5K March 7th.

West Cobb convergence March 7th @ 7 am.

Prayers for @Geek Squad traveling to Chicago, @Scamper traveling to San Antonio, @Sarapova’s M, @Hard Hitting recovery, @Maaco’s daughter first Lacrosse game nerves.

Naked Man Moleskin:

I’m thankful to be able to work out with F3 men, maintain our bodies (Lord’s Temple), practice leadership, and receive encouragement & support. May His light shine through us to others.

Leave a Comment

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

F3 Cherokee