August 19th, 2020 By Shooter

Ten men of Afton arrived on a pleasant morning, at least early on to see what YHC had in store.  The disclaimer was provided and off we went for a mosey around the tennis courts and back to the corner of the parking lot for warm-o-rama.

Warm-o-rama:

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

We headed to the dumpster for a block pick-up and then across the street to the medical plaza for instructions.  YHC is getting prepared for a GORUCK event on 9/11 and pulled out a few different GORUCK WODs that fit in nicely with our beat down.  We did portions of three WODs, with some modifications.

• Round 1: Series of 5 exercises at each corner: burpees x5, squats x5, 4-count mountain climbers x5, merkins x5, WWIIs x5
• Round 2: One minute AMRAPs and 10 squats at each corner.  AMRAP 1-Merkins, 2-WWIIs, 3-Lunges, 4-Box Step Ups
• Round 3: 4-count mountain climbers x25, squats w/block x25, farmer carry to the next corner.  flutter kicks w/block x25, overhead claps x25, farmer carry to the next corner and repeato at the next two corners.

Back across the street to the concession stand, bathroom for Mary

• Hello Dollies (10 IC), Low Flutters (10 IC), Crunchy Frog (10 IC), One minute abs and that’s a wrap

Announcements:

• Koolaid putting together a MeCa golf tourney for AO bragging rights, held at Skybrook
• Laurel Park triathlon coming up in September
• Dorton Park creek clean up, sponsored by F3 Afton on Aug 29 at 8:15am.  This is a family friendly event, Ms and 2.0s welcome. Details at: https://f3-meca.com/2020/08/15/aftons-adopt-the-stream-service-event/

Invite a friend to the next workout, show them what F3 is all about.

As always, a pleasure leading!

~ Shooter

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