August 29th, 2020 By 4wide

First, it was a special day for Afton. Through the leadership of Shooter we were going to give back to the park that has given so much to us. F3 Afton has sponsored a section of the creek and today was our first day of cleaning it. More info on that from Shooter.

Second, after Wednesdays Iron Q Challenge there were 2 things I wanted to accomplish for my beatdown today. 1) Venture out of Dorton and what better place than Mt. Afton. 2) No WWII especially since I was still feeling the effects in my abs and bum (totally should have done those in the grass).

My original plan was to do 1 round of exercise up Mt Afton then do the rest at the Church parking lot and circle walkway. However, after watching the first episode of Band of Brothers I was inspired to do more. In the first episode, the paratrooper would train by going up Currahee Mountain with the saying 3 Miles Up; 3 miles Down. It was test of their physical and mental toughness. Since Mt. Afton is definitely not 3 miles I modified and planned to do 3 exercises instead of the lonely one.

As an added bonus – Brothers from the Davidson AO let us know they were coming with some FNGs and what better way to get them introduced to the F3 then taking them to Mt. Afton. 15 PAX total with 2 more for just the pre-run.

The Thang:

Disclaimer

Mosey to Bridge for Warmarama

Warmarama
SSH x 20 IC
Penny Pickers x 10 IC
IST x 20 IC
Arm Circles
Merkins x 10 IC

Mosey to the bottom of Mt. Afton and partnered up
Exercise 1
Partner 1 run up to the top of Mt. Afton and back down to Partner 2 to switch
Partner 2 lunge walk to the top
Partners continue to switch until they reach the top together

Exercise 2
Partner 1 quadraphelia up to the top of Mt. Afton and run normal back down to Partner 2 to switch
Partner 2 backward lunge walk to the top
Partners continue to switch until they reach the top together

Exercise 3
Partner 1 run up to the top of Mt. Afton and run normal back down to Partner 2 to switch
Partner 2 inch worm merkin up to the top
Partners continue to switch until they reach the top together

Mosey to church
The church has a roundabout. The roundabout also has bicycle spokes walk ways. The PAX started at the outer walk way and would bear crawl to the middle of the roundabout. Once we reach the center we would move to the next walkway to the left and crab walk back to outer roundabout. Repeato until the PAX reached original spot

We had a few minutes left to kill. The PAX partnered again and did the following:
Between the partners they must accomplish 25 Burpees and 50 Jump Squats total (if there was more time then we would have done 75 Carolina Dry Docks and 100 LBCs).
Partner 1 runs around the roundabout and then switch with Partner 2.

Mosey back to Dorton Park for Mary

Mary
50 LBC IC
1 minute Plank

Announcements
Iron Q week 1 – Wednesday
Dorton Park Creek Cleaning Plan

Prayers
Shooter Old High School friend
All unspoken prayers

Backblast

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