AO: F3Afton
Q: Slash
PAX: Guinness, Moolah, yellowcake, SugarF3, Audit, hokie_pokie, Shooter, 4-wide, Grassy Knoll, Spaz, hop_hunter, Bravo, Ringo, Slash
FNGs: None
COUNT: 14
WARMUP:

15 SSH
15 IST
15 penny pickers (with the claps, of course!)
8 windmills
Then we moseyed around the parking lot, adding in some high knees and butt kickers.

THE THANG:
Everyone partnered up and grabbed one cinder block per pair, and we headed across to the medical plaza parking lot.

Each pair took turns going through the following exercises. One guy ran to the end of the parking lot and back, while the other completed the exercises. Then they switched.

Block Curls
Shoulder Press
Skull Crushers
Figured 8s
Goblet Squats
Kettlebell Swings
Monkey Humpers
Glute Bridges
Side Plank Dips

We all moseyed around the building twice and ended up on the opposite corner of the building.

Leaving our blocks behind, we all ran from one corner of the building to the opposite side, completing one exercise from the following list at each corner. Between corners (at starting position), we alternated between 10 Over-Head claps and 10 Seal Claps.

Corner 1:
10 Merkins
10 CDD
10 Forward Arm Circles
10 Backward Arm Circles
10 Mike Tysons

Corner 2:
10 Squat Jumps
10 lunges (each side)
20 SSH
20 Mountain Climbers (2 count)
10 Burpees

MARY:
The PAX circled up and completed the following (with some guidance from Guinness) :

8 Crunchy frogs – very slow 4 count
8 VUPs – very slow 4 count
30 Pulsing LBCs – very slow 30 count
20 Freddie Mercuries – normal pace, 2 count
20 Pretzel sticks… er crunches – normal pace, flapjack
20 American Hammers – normal pace, 2 count

Then Guinness led us in some stretches and we called it a wrap!

The playlist for today was:
“Stay With Me” by the Faces
“Lucille” by Little Richard
“Tighten Up” by Archie Bell and the Drells
“I Got a Woman” by Ray Charles
“I Got the Feelin'” by James Brown
“Nothing from Nothing” by Billy Preston
“1-2-3 Sesame Street” by Stevie Wonder
“Sweet Child of Mine” by GNR
“Dear Mr. Fantasy” by Traffic
“Proud Mary” by Ike & Tina Turner

ANNOUNCEMENTS:

Mount Afton Challenge 1/14
The Gremlin 2/4
Run, Beer, & Ear 2/6

COT:
Continued prayers (and praises) for Audit’s M.