Post Father’s Day Shred

The APEX would like to welcome FNG Lamb Chop to F3.

Warmorama:

• Mosey around Etowah parking lot
• Side Straddle Hop – 10
• Weed Pickers – 7
• Tumble Weeds – 7
• Imperial Walkers – 10

The Thang:

Burpicides – All the way across EHS parking lot.  1 burpee at each of the 8 islands in the parking lot.  Back and forth.  Plank and Air Chair for the 6.

4 Corner Escalator –  4 cones in a square about 20 yards apart.  Exercises would compound at each corner.

– 10 Merkins

– 20 Makhtar N Diayes

– 30 Squats

– 40 Monkey Humpers

Random 8 Exercises – YHC had a Braves hat full of blocks with exercises and reps on each.  PAX Circled up and did all exercises together in cadence.

– T Merkins (4 count) 15

– Big Boys 20

– Planks in motion (high plank, left arm up, left leg up, right arm up, right leg up, low plank, 10 four count J-Lo’s, back to high plank) Q’s count

– Inchworm Merkins 15

– Imperial Squat Walkers 20

– Thigh Master 15 each leg

– Mike Tysons 15

– Flutter Kicks 15 – 4 count

Mosey Back to Flag

COT:

Prayers for Sharapova’s M Amy going through new trial treatment, Black Swan’s Kids, FNG Lamb Chops Family, and Scampers friend Will’s mother.  Ditka announced he will be moving to Canton and be attending the Lions Den mostly going forward.

This BD’s format was inspired by Cricket’s 3rd F Q last month.  17 Men got stronger today!