February 16th, 2019 By Jeff Wedner

Seven PAX headed into a very soggy Afton beatdown. Luckily, we were able to seek some refuge under the picnic shelters to complete an intense Tabata workout.

Disclaimer was given and we were off.

Warm-up

SSH x 20 IC

Windmills x 20 IC

Hillbillies x 20 IC

IST x 20 IC

Slow Cotton Pickers x 10 IC

Arm Circles to loosen up before the pain sets in.

The Thang:

Tabata workout with 20 seconds work/ 10 seconds rest

4 sets of each of the following:

Merkins, Low Slow Squats, Plankjacks, Incline Merks, Burpees, Reverpees, Dips, Mtn climbers, Al Gores (8 sets), Step ups, Decline Merks, 4 Corners, Lurpees, Carolina Dry Docks, Planks.

Change it up to a DJ Amway music ab workout to some Eminem. Consisted of Crunches and Holds. Next set was squats to “Sally Up, Sally Down”

No Official Mary as everyone was wiped out from abwork, also no time left.

Announcements: HEC, Red Pill Challenge, Food Pantry for Dawghouse and Harrisburg

Prayer Requests: Guiness’ family, Hop Hunter’s M, Amway’s Co Worker Dwayne, any unspoken

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