January 11th, 2020 By 4wide

The day started out with 6 pre-runners and a lonely rucker. When YHC got back to Dorton 11 HIMs awaited what was next. Eventually we became a group of 13 once Rooster finished his run with his M and Porto was finally able to find us after arriving a little late (We leave 7 p.m. sharp!) I wanted to get away from Dorton Park and what better location than Mt. Afton. I pretty sure I heard some grumblings but they were ready for the challenge and off we went.

Disclaimer

Mosey to end of the park

Warmarama – In Soft Voice mode (Close to houses and we didn’t need another NextDoor outburst again)
SSH x 20 IC
Cotton Pickers – NO CLAP!!!!!!!! x 15 IC
IST x 20 IC
Arm Circles
Michael Phelps
Merkins x 10 IC

THE THANG
Indian Run to Mt. Afton – With a big group we splint into two lines. The 2 people in the back does a burpee and sprints to front, PAX continue sequence till we reached the bottom of Mt. Afton.

Climbing Mt. Afton:
Partner up at the bottom. Partner 1 runs up the hill while partner 2 bear crawls to the top. Partner 1 runs back to Partner 2 and then switch. Continued switching until both partners reach the top of hill.

Descend Mt. Afton:
Partner 1 runs down the hill while partner 2 lunge walks to the bottom. Partner 1 runs back to Partner 2 and then switch. Continued switching until both partners reach the top of hill.

Climbing Mt Afton again:
Partner 1 does 5 merkins then runs up the hill while partner 2 is quadraphelia up the hill. Partner 1 runs to Partner 2 and then switch. Continued switching until both partners reach the top of hill.

At the Peak:
The peak has a parking lot marked with perfect parking lines. The PAX each took a parking line. The Pax would all do an exercise, while 1 pax would run to the next available parking line. Repeato until the entire group finished had made a run.

Exercise 1
Plank

Exercise 2
Al Gore

Exercise 3
LBC

Climbing Down Mt. Afton:
Partner up again and wheel barrow down the hill.

Indian Run w/ Burpee back to Park

Stop at bridge – 3 rounds of Muscle Ups – 10 SC

Mosey to shelter

Dips 20 IC
Decline Merkins 10 IC
Step ups 20 Total
Incline Merkins 10 IC

*The 3 runners (Pharaoh, Hop, and Dega) came back to join us

Mary:
RBC x 20 IC
Pharaoh’s Favorite x 10 IC
Pretzel Crunch x 10 IC – Flapjack repeato
Low Dolly x 20 IC
1 Min Plank

Annoucements
Gremlin Next Week – Sign up!!!
Q’s still available for January – Help our MQ out and sign up

Prayers
Any unspoken prayer

Thank you to Pharoah for giving us a a great prayer and why we do F3!

Backblast

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