July 8th, 2020 By Shooter

Six men of Afton arrived to another muggy morning in the swamp for day three of YHC’s Iron Q week.  After the disclaimer, we did a short lap around the lot for our Warm-o-rama and then headed the hills for the cooler temps on the summit of Mount Afton.

Warm-o-rama:

• SSHs (25 IC), ISTs (20 IC), Hairy Rockettes (15 IC), Pickers (10 IC), Windmills (5 IC)

We then hit the trails to the summit of Mount Afton and to the wagon wheel circle. Start at the outer spoke of the wheel with a 10 count of exercises, followed by an movement to the center for the same 10 count and movement back out.  Rotate clockwise until you have completed all 8 spokes.  Here’s how it went:

1. Mountain Climbers–>Bear Crawls–>Mountain Climbers–>Bear Crawls, rotate
2. WWIIs–>Lungers–> and reverse
3. Squats–>Crab Walk
4. Mason Twists–>Frog Jumps
5. Monkey Humpers–>Bear Crawls
6. Plank Jacks–>Lunges
7. Bobby Hurley’s–>Crab Walk
8. Merkins–>Merkins

Next was a stop to the Mount Afton trash dump.  Line up on the wall for a People’s Chair, followed by Air Press (10 IC), Jump up wall taps (10 SC), Donkey Kicks (10 SC).  We wrapped up our time on the mountain and headed back to the swamps for some Mary.

Mary

• LBCs (10 IC), Freddie Mercs (10 IC), Flutter Kicks (10 IC), Pretzel Crunch (10 IC), Leg Climbers (10 IC) and we wrapped up with a minute of abs.

Announcements:

F3 Albemarle launches this Saturday at 700am

FiA Cabarrus launches this Saturday at 800am at Dorton Park

 

Enjoyed this morning with the pax.  Glad to have Chicken Coop join us this morning.

Always an honor!

~ Shooter

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