AO: f3afton
Q: yellowcake
PAX: bigblue, Geppetto, Grassy Knoll, hokie_pokie, Iron City, Opie, yellowcake, Shooter, CPAP, Night Vision, Bravo, Slash
FNGs: None
COUNT: 12
One dozen men showed on a Wednesday for a free workout. They got their moneys worth, and it went like this:

Warmorama at the Summit. Then everyone get in the Plank position while the Q provides the menu for the day:

Slow guys like the Q run down to The Wine Room, back up Mt Afton and make the loop around the church property. Fast guys do the same, except add the circle drive to the beginning of your run.

After the run, just 3 exercises:
– [ ] 100 Atomic Crunches
– [ ] 200 Merkins
– [ ] 300 Squats

Repeat the run.

Then down to the Shovel Flag for the next round.

Next round….
At the shovel flag:
– [ ] 20 Atomic Crunches
Run to the big tire
– [ ] 10 Merkins
Run back to shovel flag
– [ ] Repeato until time called

I called this leftovers because I Q’d the same workout at Comanche yesterday. Seems to be a crowd favorite, will serve it again.
Great work by all. Seems Opie had a problem with a banana he ate. Shooter had some mathematical troubles with the 100, 200, 300 format. Hokie Pokie taught us to use leaves to keep count of sets. Big Blue grabbed several bricks, maybe to count, maybe to throw at someone, I don’t know.

Stream cleanup coming soon. Signup for an Iron Q week this summer. Keep showing up. You never know which morning YOU will be the medicine someone else needs.
YellowCake out!