AO: f3afton
Q: hokie_pokie
PAX: Spaz, Audit, 4-wide, hokie_pokie, Geppetto
FNGs: None
COUNT: 5
Expected a small group this morning, with of the usual Afton pax either traveling or resting up for the Quarry run. Plus the Q was doubled booked and only had time for a 45 minute beatdown this morning. With the date being 12-2-23, the Q incorporate that date into the work out!!

Warmarama:
SSH (IC) x 12
Penny pickers (IC) x 12
Arm Circles
Apolo Ohno’s 20

Hokie Pokie Gassers
o Line 1 – 15 SSH
o Line 2 – 10 Squats
o Line 3 – 5 Burpees
– Repeato
o Line 1 – 5 SSH
o Line 2 – 10 Squats
o Line 3 – 15 Burpees

Now to the theme:

3 cones spaced out in the upper parking lot, different exercise at each cone
Cone 1 – 12 reps
Cone 2 – 2 Burpees
Cone 3 – 23 reps

The Q or help from the pax, would call out the 2 exercises and how we were traveling to the cones. Once completed, plank up and wait for the 6.

R1 – RBC, Burpees & SSH; Travel = Bear Crawl
R2 – Monkey Humpers, Burpees & LBC; Travel = Lung walk
R3 – Merkins, Burpees & Flutter Kicks; Travel = Broad Jump
R4 – Dry dock, Burpees & ?? Travel = Backwards

Indian Run down Mt Afton to the wine room walls, with a 2 Merkin penalty

At the walls:
Incline Merkins x10 – Run a lap
Step ups, 10 each leg – Run a lap
Decline Merkins – Run a lap
Step ups, 10 each leg – Run a lap
All 3 exercises, Incline, step ups and decline – Run a lap

Indian Run around 9R’s with a 3 SHH penalty

Bottum of Mt Afton, traveling back up:
10 Bear Crawls
10 Lung Walks
10 Board Jumps
3 Rounds

At half way point, spirit up the remaining half.

Q needed some more time before Mary, so did 2 mores rounds of 12-2-23 with help from the pax on the exercises

Mary:
Box cutters (IC) x 12
Reverse Box cutters (IC) x 12
Superman’s
Canoe’s
Mt Climbers (IC) x 12
Plank for a minute

Recover….Recover

Thanks for coming out this morning and following along!! Great job to paxs that ran the Quarry run.

Announcements:
Dec 9th – Huntersville Half
Dec 9th West Cabarrus 5K starts at Noon – Support Mental Health
Dec 14th Holiday Party details are coming
Dec 16th Can-Can

HP