September 5th, 2021 By Shooter

YHC was celebrating his 4 year, F3-versary.  On Sept 2, 2017, YHC took the invitation from Amway to come out to the new Kannon AO to see what F3 was all about and thankfully every day for it.  To commemorate this occasion, it has become a “tradition” to recreate the FNG post led by Guinness at Cannon.  For somebody who had not worked out for quite some time, it was a killer.

Today’s workout started with a disclaimer, a quick lap around the lot and then the:

Warm-o-rama:

• Side Straddle Hop x20 IC
• Imperial Storm Troopers x20 IC
• Penny Pickers x15 IC
• Windmills x15 IC
• Low slow squats x15 IC
• Mountain Climbers x15 IC
• Plank Jacks x15 IC
• Merkins x10 IC

Next up was an Indian Run to the 9 Round parking lot.  We grouped together in 3s for Partner Sally Squat Derkins (repeato), followed by WWII sit ups x10 and 180 degree burpees x10.

We did another Indian Run around the Afton Village building and made our way to the gazebo.  From there we did:

• Lined up for two rounds of Catalacka Jumps x 2
• A modified Tunnel of Love x 2
• Lying Down Sprints x4

Another India Run awaited as we returned to the shelter for Mary:

• Mason Twists x15 IC
• Low Flutter x15 IC
• Homer to Marge
• LBC’s x15 IC
• Rosalitas x15 IC
• Hello Dolly x15 IC

It was an honor to lead on a great morning at Afton.  So thankful for F3 and what it’s done and means and appreciate all of the pax.  For your reading pleasure, here is the BB from YHC’s FNG post in 2017.: https://f3-meca.com/2017/09/02/the-kannon-rocks/

Always an honor

Shooter

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