November 13th, 2021 By 4wide

I had a couple of ideas going into this morning beatdown. Should I do my Mt Afton Beatdown or Tour de Afton? I went with neither…I decided to do a Big Blue favorite (which coincidently he didn’t show up to) Pay the Man! Read all about it.

Start w/ 10 Burpees (Just to get the juices flowing and prelude to what is coming)
Mosey around the Tennis Court then enter the courts

Warmarama
10 Burpess (Pay In)
20 SSH IC
10 Penny Pickers – No Claps IC
10 Windmills IC
10 Low Slow Squats IC
10 Plank Jacks IC
10 Merkins IC
10 Burpees (Pay Out)

Mosey to ramp

10 Burpees (Pay In)
Ladder Exercise –
WWII and Jump Squats
Start with 10 WW11 the go up the ramp do below exercise before doing the 1 Jump Squoat
Exercise:
Lunge Walk (2 rounds)
Bear Crawl (2 rounds)
Bunny Hop (2 rounds)
Lunge Walk (2 rounds)
Bear Crawl (2 rounds)
10 Burpees (Pay out)

Mosey to Bridge

10 Burpees (Pay In)
10 Muscle Ups
Pax circles up. 1st Pax member starts doing 5 Merkins while the others are in Al Gore. Pax takes turns doing Merkins till everyone is done while still being in Al Gore
10 Muscle Ups
Pax circles up again and does same thing except instead of Merkins we do 10 Monkey Humpers
10 Muscle Ups
Pax circles up again and does same thing except instead of Monkey Humpers we do 10 Carolina Dry Docks
10 Burpees (Pay Out)

Mosey to Swings and Big Shelter
Partner Up
Partner 1 – Swing Rows while partner 2 runs to shelter and does 10 dips.
Partners will switch until they do this rotation 3 times
*In the middle of this workout YHC realized he forgot to Pay In. As the Pax thought they got away with it YHC had other plans.
Hence:
20 Burpees (Pay In and Out)

Mosey around the tennis courts and back to big shelter

Mary
10 Burpees (Pay in)
20 LBC IC
100’s
10 Pretzel Stick IC Both Sides
20 Crunchy Frog IC
1 Min Plank
10 Burpees (Pay Out)

News and Events:

• 11/13: Charlotte Full and Half Marathon
• 11/20: Santa Scramble 5k in Concord
• 11/24: Present Gifts to Lewis
• 11/25: Laurel Park Turkey Day 5k
• 12/04: Pajamas All Day 5k/10k in CLT
• 12/06: Run, Beer, and Ear @ Pharr Mill
• 12/11: Huntersville Half Marathon
• 1/8/22: Mount Afton Challenge
• 2/12/22: Fellowship of the Idiots

Prayer Request: The Family and Friends of our Late F3 brother Chicken Little
All unspoken prayers

NOVEMBER at AFTON

FITNESS: Mission 22 is a Push-Up Challenge. Each day for the whole month of November, we’ll do 22 push-up to serve as a reminder of the 22 veterans we loose each day to suicide. Join YHC in raising awareness and honoring those we are losing to soon! #NoOYO

Donations for Lewis
For anyone wishing to contribute to the Christmas Merriment Fund for Lewis…. here is the Venmo details for Zacchaeus: @Daniel-Ward-277 the last four # of my cell phone are 3054. We are off to a good start already, but lets keep it coming. We plan to give the donations to Lewis sometime in late November, probably around Thanksgiving. Unbeknownst to him, he will also be receiving a new F3 Afton shirt and a much deserved F3 Name!

Mount Afton Challenge 2022
Mark your calendars, the 2022 Mount Afton Challenge is planned for January 8th, 2022. This years event is fundraising for Mental Health and Suicide Prevention services, which has impacted the Afton AO in a very personal way this past summer and obviously many more in our community at large. Thru the F3 Foundation, F3 Afton will donate funds raised to the Cabarrus County Chapter of NAMI, the National Alliance on Mental Illness. Event planning is rolling ahead and we plan to start accepting registrations this week. Stay tuned, more to come soon…

Laural Park Turkey Day 5k and Fun Run
Join your friends, neighbors, and F3 brothers for the 13th annual Laurel Park Turkey Day 5k/Fun Run! This non-competitive charity event is open to everyone. Who is going to the King of Turkey day from our Laurel Park pax… #show2know. Also, all proceeds from the event will be donated to The Junior Charity League of Concord. They will also collecting canned goods for the Cooperative Christian Ministry food pantry. Sign up here.

Pajamas All Day 5k/10k
A good friend of our brother Ringo has an incredible nonprofit that holds a 5K/10K event on 12/4. The organization raises money and covers the cost of fitness prosthetics for amputees, so they can continue or begin an active lifestyle. They would love to see a F3 presence at the race. If you can’t make it, donations are welcomed, too. Team name is “Pace Makers”. Click here to register and learn more.

Run, Beer and Ear
F3 MECAs first Monthly Mental Health Monday – Run, Beer and Ear will be Monday, December 6th @ Pharr Mill Brewery in Harrisburg. Start time is 6:15pm and distance is 5k. Beers afterwards… and an opportunity to listen and/or talk with your brothers from around the area. Remember NoOYO!

Backblast

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