February 6th, 2019 By Guinness

10 brave Aftonians descended into the gloom at Dorton Park for a Beatdown in 53 degree weather. There was no Merlot spillage but there was some Guinness. Here’s how it flowed:

Disclaimer given

Mosey to Warmorama

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

The Thang
Mosey to Tennis Courts
Balls to the Wall.
People’s Chair
Donkey Kicks x2
Wall Taps x20
Repeato

Mosey across the road to lighted area

Partner up

Year 1
Bear Crawls to the speed bump and back
Plank Kick thrus x5 each side

Burpees x10
Extreme Mountain Climbers x10
each side

Year 2
Side to Side Jump Squats x20
Partner patty cake Merkens x20

Side Lunges x10 each side
Partner fist bump sit-ups x20

Year 3
Walk ups x20
Partner pull ups x10 each arm

Lunges to speed bump and back
Toe Taps x50 or 25 each foot

Year 4
Crab Kick Thrus x5 each side
Partner Daisy Dukes x10 each

Star Crunch Frogs x10
Plank Heel Raises x10 each leg

Year 5
Lie down sprints

Mosey to Picnic Shelter to Mary

Mary
Flutter Kicks x15IC
Russian Twists x15IC
Homer to Marge
Plank 1 min

COT

Announcements: I expressed my gratitude for F3 and for each man who represents F3. Amway, on behalf of the pax,  presented me with a Guinness a day calendar and each man signed it on the back as a gift to celebrate my 5 year anniversary with F3.. I look forward to continuing the journey for another 5 years. This prompts me to encourage each F3 pax member to invite some man you know to F3.

Prayer: Pray for my family as and for me as I travel to England this Friday for my nieces next Tuesday.

 

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