AO: Apex

When: 05/27/2021

PAX:

Number of Pax: 11

Pax Names: Air Bud, Brad Pitt, Code yellow, Doughboy, Fanta, Farm Country, Green Mile, Snot Rocket, The Situation, Viceroy, Z93,

Number of FNGS: 0

FNG Names:

QIC: Brad Pitt


Mosey to warmorama:

10 Burpees

20 SSH

10 Weed Pickers

Sun Gods

May Merkin / Core series:

20 Merkins ( Elbows to ribs, 4 count)

20 Flutter Kicks (4 count)

20 Diamond Merkins (4 count)

20 War Hammers

20 Wide Arm Merkins (4 count)

20 Freddie Mercury’s (4 count)

20 Carolina Dry Docks (4 count)

20 BB Sit-ups

Mosey to the stairs for some calf work:

30 Right Leg Calf Raises

30 Left Leg Calf Raises

30 Both Leg Calf Raises

Mosey to the court yard for Dips and step ups:

20 Dips

20 Right Leg Step-up Knee Raises

20 Dips

20 Left Leg Step-up Knee Raises

20 Dips

Mosey to the parking lot for intervals:

Jog to the bottom of the hill and push the run back up. (4 laps).

Since our coupons disappeared we moved to the landscape rocks for the next series:

20 Overhead Presses

20 Goblet Squats

20 Tricep Extensions

20 Curls

Moved to the Lunge series:

Pulsing Lunges from first light pole to the next with the coupon. Return trip doing 1/2 Left Side lunges & 1/2 Right Side.

Final set of curls with the coupons 7 half way up, 7 half way down, and 7 full range . Returned rocks to their bed.

Using some homemade bars we paired up for incline pull-ups. While one partner held the rod the the other did 15 incline pull-ups. Switch partners for two sets each.

Moseyed back to the flag for some Mary.

Boxcutters

Viceroy called for Hello Dolly’s.
Fanta called for some Jane Fonda thing. Finally ran out of time right after calling for 6 inches to everyone’s disappointment.

Z93 was 6th man.

Prayers for Z93 buying a new house, Tenderloin’s Nephew , Sharapova’s M.

Thanks for everyone’s hard work. Hopefully we hit all the major muscle groups. Great to have Z93 and Code Yellow at the Apex for the first time.

 

Leave a Comment

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

F3 Cherokee