July 25th, 2019 By Guinness

9 warrior Aftonians bettered themselves by breaking free from chains of the fartsack and chose to be victorious in their fight for fitness and better health. This is how they were victorious:

Disclaimer

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

Mosey across street

The Thang

World War 2 Sit-up Burpee 180 Jump Squats x10
Kick Throughs x20
Plank walk ups x20
Surrender Jumps x20
Gorilla Jumps x20
Extreme Gorilla Climbers x20

Partner Daisy Duke Squat Merkens 10 each
Partner Mercken Patty Cakes 20

Partner 1 runs lap of building while
Partner 2 does Bear Crawls Switch
Partner 1 runs lap of building while
Partner 2 does Reverse Bear Crawls
Partner 1 runs lap of building while
Partner 2 does Broad Jumps Switch

Suicides

Mosey back to Picnic Shelter

Mary
Toe Touches x20IC
Homer to Marge
Flutter Kicks x20IC
Rosalitas x20IC
Low Dolly’s x20IC
Crunchy Frogs x20IC
LBCs x20IC
Russian Twists x20IC
Plank 1 minute

Moleskin
I hate tough Beatdowns during them but I love them when they are over. @BigBlue gave a killer Beatdown last Saturday and it sucked! I would never be able to continuously do tough Beatdowns by myself. I have been consistently fit for the last 6 years because of F3. The Beatdowns that were the toughest were the best. F3 tough Beatdowns make me stronger. So, I attempt to give killer Beatdowns to contribute value to my F3 brothers. I used not look forward to tough Beatdowns but now I do. Why? Because I have chosen to “Embrace The Suck” because Beatdowns that suck are the best. The best compliment we can receive as Q’s is, “Your Beatdown sucked!”. Let’s continue to help each other to embrace the suck. Thanks for the privilege of Q’ing. See you in the gloom!

COT
Announcements: Afton Convergence
Prayer

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