AO: Afton
Q: Ice Bath ,
PAX: Guinness, Buck, Ice Bath, Iron City, Spaz
FNGs: None
COUNT: 5
Iron City was the first man to make it this morning so I gave him the choice of a nice, dry shelter workout with music… or an adventure where we get a little soggy. As a man’s man, he properly chose adventure!

WARMUP: YHC had pavers ready to go under shelter, each man took a pair and began mosey toward Mt Afton. We stopped along the way for
•SSHx 10
•PP x 10
•Windmill x 10
•IST X 10
•Toy Soldiers x 10
**some grumbling began and I reminded everyone to thank Iron City for his choice of today’s workout!

THE THANG:
At bottom of Mt Afton begin 3 rounds of ladders 🪜 exercises while moving up the hill.
•5 lunges per leg
•10 tricep extensions
•15 paver curls
•20 Front/Lateral Raises
•25 LBC’s
•Mosey up rest of hill

Start over at top making our way back down:
•5 lunges per leg
•10 tricep extensions
•15 paver curls
•20 Front/Lateral Raises
•25 LBC’s

Up & Down = 1 round

**as pax looked tired throughout I reminded them to thank Iron City for his choice of today’s workout!

Begin mosey back to dorton w/ stops along the way for:
•Paver punches x 10
•Low Flutters x 25
•Merkins x 25
•Squats x 25
•Shoulder Press x 25
•Plank

We reached the bridge and had to pay a toll to get on & off… 20 Calf Raises & 5 burpees on each side. While it seemed excessive to pay 2 tolls, we thanked Iron City for the opportunity!

MARY:
•Freddy mercury
•Pretzel Crunch
•Plank
•Recover, Recover and Thank You, Iron City!

ANNOUNCEMENTS:
Afton anniversary coming up, Hokie will have info soon
The Bridge 5 yr anniversary on Aug 8th
Christmas party in December

COT:
Hokie traveling
BRR team training
All those dealing with sickness/health issues, mental health, addiction, etc
Praise for this group of guys that stay consistent and show up for each other!

Thanks to all who came out during my first Iron Q week, it was fun and an honor to lead! :saluting_face::saluting_face: