Welcome from down range Pennsylvania – @OpenHouse. Glad to have you at the Apex.

The Apex Workout started on time.

Mosey to the east parking lot for Warmorama: Welcome to F3 with disclaimer.

• Mission Statement – 5 burpees (All burpees are 6 count)
• Free – 5 burpees
• Open to all Men – 5 burpees
• Held outside rain or shine – 5 burpees
• Led in a rotating fashion – 5 burpees
• End in a circle of trust – 5 burpees
• Creed – to leave no man behind, leave no man where you found him……(no more burpees)

Mosey to the court yard of the high school for “The Thang”:

• Dips – 20 (slow 4 count)
• Right leg step up knee raises – 20
• Dips – 20 (slow 4 count)
• Left leg step up knee raises – 20
• Dips – 20 (faster count)

Mosey to the football field:

• Arms – Elbows in Merkins – (slow 4 count) – 15
• Legs – Round the world lunges (slow 6 count – 15
• Heart rate – 10 second sprint down the field. Mark the spot you were at when “stop” was called. Start the return sprint where you marked the spot. Make it back to the end line in 10 seconds.
• Core – Pax called a core exercise (American Hammers) – 20
• Arms – Diamond Merkins – (slow 4 count) – 15
• Heart rate/legs –  10 second sprint down the field. Mark the spot you were at when “stop” was called. Start the return sprint where you marked the spot. Make it back to the end line in 10 seconds.
• Core – Pax called a core exercise (Imperial Walkers) – 20
• Arms – Wide Merkins – (slow 4 count) – 15
• Heart rate/legs –  10 second sprint down the field. Mark the spot you were at when “stop” was called. Start the return sprint where you marked the spot. Make it back to the end line in 10 seconds.
• Core – Pax called a core exercise (flutter kick) – 20
• Arms – Carolina Dry Docks (slow 4 count)-15
• Heart rate/legs –  8 second sprint down the field. Mark the spot you were at when “stop” was called. Start the return sprint where you marked the spot. Make it back to the end line in 8 seconds.
• Core – Pax called a core exercise (LBC) – 20

Mosey to the court yard stairs for some Calf Raises

• 25 left leg
• 25 right leg
• 25 both legs

Mosey to the front of the Gymnasium

• Using bars paired up to do pull ups. Pax holds the bar  in a chest press position lying on the ground while partner straddles their head and grabs next to their hands to hold the bar. Pax does 20 lateral pull ups from the ground trying not to laugh. Switch places to complete.

Finished with some frozen Freddie Mercury’s.

Back to the flag to finish on time.

Prayer Requests:

Stage Dive’s Nana having surgery next week on her pancreas.

Thanks for everyone’s hard work and support. Have a great day /week!