August 18th, 2018 By Guinness

8 of Afton’s finest showed up to get some gain.  All that was required was to first get some pain.  Here’s how they did it:

Disclaimer and off we went

Mosey to Tennis Courts

Warmorama
Side Straddle Hop x20 IC
Imperial Storm Troopers x20 IC
Cotton Pickers x20IC
Low Slow Squats x15 IC
Windmills x15 IC
Mountain Climbers x20 IC
Plank Jacks x20 IC
Merckens x10 IC

The Thang

Mosey to Picnic Shelter
Partner1 runs to do pull-up bars x5 while Partner2 does Step-Ups
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Partner1 runs to do pull-up bars x5 while Partner2 does Dips
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Partner1 runs to do pull-up bars x5 while Partner2 does Incline Merkins
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Partner1 runs to do pull-up bars x5 while Partner2 does Derkens
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Mosey Tennis Court Wall
Partner1 runs around courts while Partner2 does Wall Taps
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Partner1 runs around courts while Partner2 does Peoples Chair
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Partner1 runs around courts while Partner2 does Donkey Kicks
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Partner1 runs around courts while Partner2 does Balls To The Wall
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Mosey Long path to Field 1

Partner1 duck walks while Partner2 does Arm To Elbow
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Partner1 duck walks while Partner2 does Surrenders
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Partner1 duck walks while Partner2 does Kick-out Merkins
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Partner1 duck walks while Partner2 does Arm To Elbow
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Mosey to Field 2
Partner1 Bear Crawls to tree, jogs back while Partner2 Jump Squats
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Partner1 Lunges to tree, jogs back while Partner2 WW2s
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Partner1 Crab Walks to tree and back while Partner2 Burpees
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Mosey to parking lot

Mary
Crunchy Frog x15IC
Low Flutters x15IC
Russian Twists x15IC
Low Dolly x15IC
Box Cutter x15IC
Homer to Marge
Rosalitas x15IC
Plank Medley 3 minute

Moleskin: A few of the pax had done the Iron Pax workout this week and were recovering – the pain countered the pain. Great work by all the pax – getting stronger with every Beatdown.  Escargo showed us all how to do it. Thanks for the privilege of leading.  See you Wednesday!

COT

Announcements: Wednesday workout at Afton.

Prayer

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