When you have a Monkey, Pet sounds, Wilbur (I assmue talking horse) and Free Bird caged in a Nature Park, it’s a zoo in Apex. We had 17 of the area’s finest this morning to explore the park. Lot’s of mumble chatter, and it was awesome. Here’s what we did to prepare for the great snow storm of 2017 this weekend.
Warmup:
Mosey to circle up
Cotton pickers
Wind mills
IST
Plank Jacks
The thang
Mosey to park parking lot
10 merkins in cadence
10 Carolina Dry Docks in cadence
Lounge walk to 1st light
Run to turn around – 5 burpees
Run back to start – Plank
10 merkins in cadence
10 Carolina Dry Docks in cadence
Bear crawl to 1st light
Run to turn around – 5 burpees
Run back to start – Plank
10 merkins in cadence
10 LBC’s
Mosey to Rock pile in cadence
Man Makers – 8 count x10
Curls x 10
Skull crusher x10
Run around the pond
Squat and Shoulder press x10
Chest press x10
LBC’s x 10
Run around the pond
Curls x10
LBC x10
Run back to the start
Mary (In Cadence)
Crunchy Frog x 10
Merkins x 10
It was a pleasure to Q these fine gentlemen this morning. I realized that I’m out of F3 shape, but iron sharpens iron and will be back soon. I look forward to getting to know everyone soon. Be safe this weekend.
Monkey Nut
