07/06/2023 - Apex - Apex 4th Anniversary
WARMUP: SSH, Merkins, Monkey Humpers, and Pickle Pointers* (*ya boy needs to work on shoulder mobility!) THE THANG: Mosey up to the parking lot entrance for a partner movement: Wheelbarrow…
Pax: Black Swan
05/29/2023 - Arena - Murph 2023
(With Ravenclaw & Peashooter) Completed Murph outside of HEW fitness followed by the Fallen at
06/20/2023 - Flight Deck - It’s About Balance
Warmorama: Mosey to the shelter for the F3 five core principles worth 5 (6 count cadence) Burpee’s each, The Mission Statement also worth 5 Burpees. Followed by the creed and…
05/30/2023 - Flight Deck - No mo merkins, try to hold it
Warmarama Run to light and entrance – SSH – Weed pickers – Sun gods – Phelps – Toy soldiers – copperhead squats Line PAX up and ruck pull in plank…
04/25/2023 - Flight Deck - Bring Sally Up
Quick mosey, stretch, Bring Sally up with
03/30/2023 - Arena - Arena/APEX Convergence Sandbag DB
Mosie with quick warmarama as I expected pax to be ready 1 minute each exercise then 50 yard SB run out and back Set 1 – did this…
03/14/2023 - Flight Deck - BOMBS
Mosey, stretch, warmup to Bombs over Baghdad,
02/28/2023 - Flight Deck - Pike place
Mosey into stretching. Cupid shuffle and then planking for 25 min. Another run, 11s with big boys and merkins and finish with
02/21/2023 - Flight Deck - One Goes This Way, The Other Goes That Way
Warm-o-rama: Mosey around the AO – Mission statement – core principles – disclaimer – Motivators from 5 – Weedpickers – Imperial Walkers – Arm Pretzels – Sungods -Michael Phelps -…