July 29th, 2021 By Guinness

9 of Afton’s finest came to get stronger and make one another stronger and this is how they did it.

Warmorama: SSH x20 IC, IST X20 IC, Penny Picker 10X IC, Windmills x10 IC, Low Slow Squat x15IC, Plank Jacks X 15IC, Mountain Climbers x15IC, Merkins x10IC

The Thang: Partner up. Partner 1 runs while Partner 2 does exercise and then switches:

25 Cinderblock Reverse Burpees

50 Cinderblock Burpees

75 Cinderblock WW2s

100 Cinderblock Merkens

125 Cinderblock OH Press

150 Cinderblock Deadlifts

175 Cinderblock Toe Taps

200 Cinderblock Squats

Mary: 1 minute plank

Moleskin: I was looking at past Backblasts to find the Beatdown where @amway inflicted me with 3 days of glute muscle pain with cinderblock squats. I could not find the backblast although I did find one for Saturday’s Beatdown. I decided to do some Cinderblock exercises including cinderblock squats. @4wide mentioned that it was @Amway who donated the cinderblocks and sprayed the F3 logo on them.

Announcements: Harrisburg 5K/10K this Saturday

Prayer: Amway’s family and for all of us who are experiencing the loss of our brother.

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