Creek Day Warmup
All Afton BackblastsOctober 22nd, 2022
AO: F3Afton
Q: Audit
PAX: Geppetto, hokie_pokie, Shooter, Spaz, hop_hunter, Audit, bigblue, chachif3, Loveboat, Opie, Run-Flat, Speedo, Sterling, Kokomo, Ringo, Guinness, Stitches, Iron City, @mick, @moo
FNGs: None
COUNT: 20
WARMUP: Mosey around the tennis courts, step inside for Side Straddle Hops, Imperial Storm Troopers, Penny Pickers and Windmills
THE THANG: Mosey to the medical building for a couple rounds of Deconstructed Burpee Runs (run around the building with 20 of a burpee element at each corner). Mosey back to the park across the bridge for the Merkin Mile (10 lunges, 10 merkins x3, 10 broad jumps, 10 diamond merkins x3, 10 skips, 10 wide grip merkins x3, 10 karaoke, 10 hand release merkins x3, repeato. Mosey to the shelter for 2 rounds of 3 Stations. Station 1 – 10 dips, 10 step-ups, 10 WW2s. Station 2 – 10 shoulder taps, 10 lunges, 10 merkins. Station 3 – 10 hammers, 10 squats, 10 plank jacks. Repeato. Mosey to the tennis courts for Hokie Pokie Gassers, 5 LBCs at each line. Head to the wall for a Guinness Balls to the Wall. Mosey to the main shelter for:
MARY: People’s Mary with someone mistakenly calling for burpees.
ANNOUNCEMENTS: Creek cleanup to follow beatdown
COT: Thank you to all for the motivation, the fellowship and support. Unspoken prayers.
Q: Audit
PAX: Geppetto, hokie_pokie, Shooter, Spaz, hop_hunter, Audit, bigblue, chachif3, Loveboat, Opie, Run-Flat, Speedo, Sterling, Kokomo, Ringo, Guinness, Stitches, Iron City, @mick, @moo
FNGs: None
COUNT: 20
WARMUP: Mosey around the tennis courts, step inside for Side Straddle Hops, Imperial Storm Troopers, Penny Pickers and Windmills
THE THANG: Mosey to the medical building for a couple rounds of Deconstructed Burpee Runs (run around the building with 20 of a burpee element at each corner). Mosey back to the park across the bridge for the Merkin Mile (10 lunges, 10 merkins x3, 10 broad jumps, 10 diamond merkins x3, 10 skips, 10 wide grip merkins x3, 10 karaoke, 10 hand release merkins x3, repeato. Mosey to the shelter for 2 rounds of 3 Stations. Station 1 – 10 dips, 10 step-ups, 10 WW2s. Station 2 – 10 shoulder taps, 10 lunges, 10 merkins. Station 3 – 10 hammers, 10 squats, 10 plank jacks. Repeato. Mosey to the tennis courts for Hokie Pokie Gassers, 5 LBCs at each line. Head to the wall for a Guinness Balls to the Wall. Mosey to the main shelter for:
MARY: People’s Mary with someone mistakenly calling for burpees.
ANNOUNCEMENTS: Creek cleanup to follow beatdown
COT: Thank you to all for the motivation, the fellowship and support. Unspoken prayers.
@mick, @moo, Audit, bigblue, chachif3, f3afton, Geppetto, Guinness, hokie_pokie, hop_hunter, Iron City, Kokomo, Loveboat, Opie, Ringo, Run-Flat, Shooter, Spaz, Speedo, Sterling, Stitches