September 22nd, 2018 By amway

7 Pax showed up today for a beautiful morning Afton beatdown. I was worried about the threat of an ‘Afton-nado’ arriving… so that encouraged YHC to Q. With the disclaimer given its time to sweat!

Warm-o-rama:

Mosey to tennis courts (keeping tradition)

• 20 SSH’s IC
• 15 IST IC
• 15 Plank Jacks IC
• 10 Cotton picker (slow) IC

– Mosey to Urgent Care parking lot across from Afton ( NEW grounds for the Afton Pax.. I feel this will be a good spot in the future for BDs. 4 wide seemed a little giddy when seeing the size of it.)

THE THANG

At Parking Lot, there are 4 corners surrounding Urgent Care facility. 

Luck of the draw, all face cards worth 10 reps, Ace’s 11, and other numbered cards represent their respective number.  Only exception was Joker, if a joker was drawn you had to draw a second card and you had to double whatever number you drew that time, i.e draw a face card and must do 20 reps. I removed all the  2,3,4, cards to get a better workout. Luckily, no Jokers were drawn.

2 rounds of 4 exercises at each corner. 

1st round: Exercises in order were burpees, Gorilla humpers, merkins and WWII’s. Once you completed your reps go to next corner and plank until all pax arrive, and then draw the next card.

2nd round: YHC called an AUDIBLE for the 2nd round since the cards that were drawn were so nasty. There was some mumblechatter about not having shoulder workouts in a while so instead of Burpees, YHC changed to Jack Webbs (not sure if this helped the pax stamina either)

3rd round: mosey to picnic area beside Tennis courts. Another AUDIBLE called… instead of Jack Webbs we will substitute Dips. With time running short, we only did 1 set of exercises.

Mosey to the wet grass football field. (the fog on the field reminded us of ‘Remember the Titans’) Time for some fun lovin ‘FIRE DRILL!! ‘… 7 pax so…..  it got performed 7 times. Lots of mumblechatter about getting soaked but as Buck said, ” at least it will looked like you worked out hard” . I wish ole Gooney from kannon could have been here. :~)

Mosey to mary

• Homer to Marge with some low flutters low dollies.
• 20 LBCs (IC)
• cobras to downward dog

RECOVER RECOVER

Announcements,  Prayers & Praises:

• Families recovering from the aftermath of Hurricane Florence
• Speedy recovery for Booter
• F3 podcast (43 feet), tune in and listen… awesome conversations about F3, Dad-parenting, and leadership.

Moleskin:

I’m proud of you guys and getting through the reps. That started out as a wicked deck of cards. Thanks to Tig for revealing a different strategy to Jack Webbs (start from High to low reps) It helped with form.It was great to see Turbine again, come back brother. Moola & Smoulder & Buck thanks for the push, you guys are beasts. 4-wide always a pleasure working out with you… I will try to help out when I can. Its been said before… Leadership is Qing. Leading a group of fine men in a workout is very rewarding both spiritually and personally. Don’t over think the workouts..heck, a deck of cards got our hearts pounding and soaked us today.

F3 pax… MAKE it a GREAT weekend!

Amway

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