July 19th, 2020 By Antonio Nunes

6 of Aftonites finest got their buns out of bed and at Afton Parking lot at 7am to start their weekend off right and makes Porto’s iron Q come to a successful end…

Warmarama

• SSH / 18
• IST / 18
• Cotton pickers /18

• Windmill / 18

Cotton Pickers / 18

The Beast 6/6/6: Round1- The beast – 4 cones, 25 yards apart – 6 reps at 6 stations for 6 rounds

• Burpees
• Punching crunches
• Jumping Squats
• Aleluias
• Shoulder Taps
• WWW2

Round2 / Carmichael: Jog down to the last setup cone (100 yards) and 20 reps of one 6 exercises below, run back to home base and repeat

• Low Fluters
• Carolina Dry Docks
• Windshield Wipers
• Mountain Climbers
• Apolo’s
• Plank Jacks

Round3 /Jog down to tennis courts and do wall exercises

• Wall Squat
• Donkey kicks
• Wall Walks

Mary:

• 1 minute plank
• 100’s
• 10- IC LBC

Prayers, news, announcements: Prayer for all of us and our families and to all other unspoken prayers

.Always a pleasure to lead!

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