September 29th, 2019 By Guinness

5 of Afton’s finest and fiercest fled the fartsack to ferociously fight for their fitness. They were beasts! Here’s how they did it:

Disclaimer given
Mosey to Warmorama

Warmorama

Side Straddle Hop x20IC
Imperial Storm Troopers x20IC
Cotton Pickers x15IC
Windmills x10IC
Low slow squats x15IC
Plank Jacks x15IC
Mountain Climbers x15IC
Merckens x10IC

The Thang
Mosey the Afton Loop back to court

Bear Crawl width of 3 tennis courts
Merckens x10IC
Side Lunges width of 3 tennis courts
WW2 Sit-ups x20
Monkey Crawl width 3 tennis courts
Freddie Mercurys x10IC
Squat Bunny Hop width of 3 courts
LBCs x10IC
Crab Walk 1/2 3 Courts
Reverse Crab Walk 1/2 3 Courts
Crunchy Frog x10IC
Plank Walk 1/2 3 Tennis Ct
Side Plank 1/2 Tennis Ct
Crunchy Frog x10IC

Mosey Afton Loop to front of court

Reverse Worm Walk to goal n back
Squat Kicks x10IC
Duck Walk to goal n back
Air Squat x10IC
Reverse Bear Crawl to goal n back
Box Cutter x10IC
Low to high plank Walk -goal n back
Russian Twists x10IC
Reverse Monkey Worm 3 Courts
Wide-Leg Toe Touches x10IC

Mosey Afton Loop to Picnic Tables

Mary
Flutter Kicks
Homer to Marge

Moleskin
For Saturday’s Beatdown, I decided to do a themed Beatdown of sorts – different types of crawling and movement such as Bear Crawl, Monkey Crawl, Crab Walk, Inch Worm Crawl etc. So, a lot of movement by beasts of nature. We were going to be beasts. I arrived at Afton AO for the Beatdown and realized I had to get a load of my mind so I needed to do what Hokie Pokie described as,  an “Amway”, in honor of our Master Q, Amway. With a clear mind and after the disclaimer, we were ready to mosey to Warmorama. The Beatdown contained a lot of shoulder work which concerned me s little because I had sustained s shoulder injury from the Iron Pax week 2 Beatdown. One quote from The Rolling Stones song, Beasts Of Burden “My back is broad but it’s a hurting” was appropriate. Great work by all the Pax on Saturday morning . As usual, it was an honor for me to Q this morning. 

COT
Announcements: The HEC continues with 5 weeks to go for pax to join.
Prayer: Grateful for Amway getting his job. Gratitude for all God’s gifts to us: our health, our families, our friends, our health and so much more

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