AO: Apex

When: 09/28/2023

PAX:

Number of Pax: 8

Pax Names: Canoe, Duster, Exile, Lamb Chop, Land Fill, Swing Line, Tapps, Wastewater,

Number of FNGS: 0

FNG Names:

QIC: Exile


WARMUP:
Mosey to the night school building. Plank for the mission. Side plank for the core 5. Switch sides for discussion of using the core 5 as your EH script.
We took our time.
Disclaimer
Recover
Announcement of modification option: if you need it a little dialed back by the time you get to Thursdays, that makes sense, so we have an AO for you at Hobgood called the Arena for that.  👍

This is THE APEX 🌋🦅

THE THANG:
RUN the northeasterly perimeter of the campus counter clockwise with occasional stops for copperhead squats to regroup. (Final stop switched to imperial squawkers)

At the stairs:
15 calf raises
15 single leg calf raises L
15 single leg calf raises R
20 calf raises in cadence

Up to the ledge:
20 single leg step ups L
20 dips (4 count)
20 single leg step ups R
20 dips (4 count)
Alternating step ups, 20 Each Leg
Plank on the 6

Down the stairs
40 yd lunge walk – knees kiss the ground
RUN lap of the bus lane lot (mary on the 6)
40 yd lunge walk – knees kiss the ground

Up to the ledge:
20 box jumps
Plank on the 6

RUN the long way around the carpool lot and back to the flag for Mary

MARY:
Gas pumps, heels to heaven, LBC’s, BP

ANNOUNCEMENTS:
Speed For Need // Holiday lights 5k Nov 18

COT:
Praise for Canoe’s 2.0 working out a challenging situation. Prayers for our representatives and lawmakers in Congress for wisdom and acceleration in working out an effective budget swiftly for the best outcome; and so our boys waiting on paychecks don’t get hung out to dry!

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