June 30th, 2021 By 4wide

For day 2 of YHC Iron Q week, I decided to go back to one of my favs. I always have to give credit to Fire Chicken who introduced this to me during the infancy stage of the Afton AO. With that said, for a teaser I gave a little Ric Flair quote the night before to get everyone in the mood. Read all about it.

The Thang

Disclaimer

Mosey around Dorton Park Tennis Courts and return back to parking lot

Warmarama
SSH x 50 IC
Penny Pickers W/O a clap x 10 IC
IST x 20 IC
Windmills x 10 IC
Arm Circles – Forward and Backwards
Merkins x 10 IC

We partnered up and each couple grab their own brick. We placed the coupon at the small shelter then headed to the tennis courts. The 4-Horsemen Beatdown began. Partner 1 would run to the small shelter and do 5 Shoulder Press while Partner 2 does the 4-Horsemen exercises. Partners alternate until they complete the below exercises.

4-Horsemen Beatdown:
100 Burpees
200 Carolina Dry Docks
300 Squats
400 LBC

When all PAX are done we took the blocks back to storage

Then mosey to big shelter for Mary.

Mary
The 100s x 100 SC (in V position then pump arms up and down for a total of 100 x)
RBC x 20 IC
Plank – 2 Mins

Prayers
Iron City 2 Daughters
Unspoken Prayers

Announcements:

• 7/03: Convergence in Mint Hill (new region)
• 7/10: Adopt-a-Stream Clean-up
• 7/15: July Happy Hour at the Cannonballers. Big Blue is taking RSVPs. Please let him know if you are interested in going so we can get a group tickets.
• 8/07: Major Pain’s Event in NY
• 8/14: F3 Afton 3-Year Anniversary Beatdown (Can Can Food Drive)
• 9/10 – 9/11: Team Afton – Blue Ridge Relay

Backblast

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