September 26th, 2020 By Jeff Wedner

13 came to Afton to get some work in. It started with 5 runners and 9 stuck around to do a horse shoe workout and end with the ring of fire. This is how it went down.

Warm up, jog couple laps around the parking lot, include side shuffles and high knees. Circle up for SSH (IC) x15, Arm Circles, Penny Pickers, Some static stretching. Let’s get to it.

Grab a brick and head to the business park across the street.

Workout Round 1- Horseshoe

12 exercises, 15 reps each.

1-Merkins, 2- Mtn Climbers, 3- Dry Docks, 4- Lunges, 5- Squats, 6- ITS’s, 7- Curls, 8- Shoulder Press, 9- Tricep Extensions, 10- Rows/Shrugs, 11- Kettlebell Swings

How it goes: Do exercises 1-3, run to end of parking lot and back. Do exercises 2-4, run and return, Do Exercises 3-5, run and return, Do 4-6, run, Do 5-7, Run, Do 6-8, run, Do 7-9, run, Do 8-10, run, Do 9-11, Run, Do 10-11, Run, Do 11, Run.

Round 2- Ring of fire

Everyone gets in starting position for exercise one (plank). Person 1 does 5 merkins, Then person 2 does 5 merkins. Continue until everyone does 5 reps of the exercise. PAX not doing the exercise hold starting position until it is his turn.  Move on the exercise 2 and keep same cadence until all 11 exercises are completed.

Recover to Mary- People’s Q

Crunchy frogs, Pretzel Stick, Plank rocks, J-Lo’s, Low Flutter, LBC’s, RBC’s, 1- minute plank, 1- minute Habs, and something else (Sorry I forgot last one)

Recover, Recover

Announcements: T shirt order, Otto’s LAX Charity project (Reach out to Him as it sounds it can be very impactful, also has opportunity for growth!), Tugboat Willie having a charity event around end of year.

Prayers, all unspoken!

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