02/06/2025 - Apex - Duster Q

WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles, Michael Phelps THE THANG: Coupons in use 50 overhead press -stair run 6 times 50 bench press -stair run…

02/04/2025 - Apex - Hurt & Lies

WARMUP: did that THE THANG: inchworm races, terrible triceps, biceps to “everybody hurts” written Al Green and stolen by REM. Tiki Walks MARY: yes ANNOUNCEMENTS: Duster unleashed chemical warfare on…

01/13/2025 - Apex - Duster Run and Ab Q

WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -moze to Bruster’s lot 100 lbcs 4 count, moze to Etowah high school sign…

01/09/2025 - Apex - Wind Chill & Bacon

WARMUP: SSH, IW, CHS, Arm Circles, MP THE THANG: 3 Corner BD (1) Shoulder Tapps/American Hammer Bear Crawl 13 yards Merkins/Freddy Mercury Bear Crawl 13 yards Mountain Climbers/Box Cutters Bear…

12/23/2024 - Apex - The Elfie Chase

WARMUP: 25 side straddle hop 5 weed pickers 12 merkins Sun gods Michael Phelps THE THANG: Played Feliz Navidad Pax performed side straddle hop during song Every “Feliz Navidad” &…

12/17/2024 - Stockyard - F3 Baseball

WARMUP: SSH – 20 Imperial Walkers – 15 Hillbilly Walkers – 15 1ST BASE: AMRAP 20 Squats 15 Merkins 10 Big Boy Sit-ups 5 Manmakers 2ND BASE: 4 Corners Corner…

11/04/2024 - Apex - Countdown

WARMUP: yep THE THANG: 100 bench press 90 single leg lunges 80 overhead press 70 back squats 60 curls 50 dead lifts 40swings 30 triceps extensions 20 weighted sit-ups 10…

11/21/2024 - Apex - Duster Q

WARMUP: -side straddle hops, imperial walkers, weed pickers, little arm circles and Michael Phelps. THE THANG: -4 rounds of Dora (50 100 150 200) -partner runs a lap while then…

11/07/2024 - Apex - Duster Q

WARMUP: -side straddle hops, imperial walkers, weed pickers, overhead claps and Michael Phelps. THE THANG: -11’s donkey kick with incline merkin -jump up one step at a time with 1…