July 14th, 2021 By Hop Hunter

This Hump Day beatdown at Afton is Q 3 of 6 for YHC this week.  The pax have really been bringing it all summer and doing a great job, so YHC hoped not to disappoint the pax.  YHC new it was going to be a hot one, so YHC thought a few special music selections would really add to the enjoyment of the pax.

Unfortunately for YHC, there was an alarm clock mis-fire this am, so at 0530 YHC came in hot and still half asleep. Seeing the pax ready to roll, helped YHC get my bearings back so that a proper beatdown could hopefully still be delivered to the studs of Afton.  It seemed to work out in the end.  Thanks for showing and great work men!

It went something like this…

 

Warm-a-rama

Mosey a couple laps around the parking lot then circle up.

SSH x20 IC, Penny Pickers x10 IC (with claps), Windmill x10 IC, IST x20 IC, MC x20 IC, Yurpees x5

 

The Thang

Mosey to the office buildings and circle up

Kick it off with Let it Be…Merkins (40 Merkins total – hold Plank until
“Let it be” which is when you do a Merkin)

Round 1: 10 squats at each end – Skip out and back
Round 2: 10 Hand Release Merkins at each end – High Knees and butt kickers out and back
Round 3: 10 RBCs – Karaoke out & back
Round 4: 10 Carolina Dry Docks each end – forward lunge out & back

Intermission… Roxanne – PAX hold feet at 6″ until “Roxanne” then PAX knock out a WWII

Round 5: 10 Yurpees each end – side lunge out & back
Round 6: 10 WWIIs at each end – backwards run out & Bear Crawl/crab walk back
Round 7: 10 Burpees at each end – backwards run out & backwards lunge back
*Seem like I’m forgetting one, but close enough…

Head back to the magic backpack in the lower lot and circle up.

Mary

We had a peoples Mary with a special selection from the playlist to add to the enjoyment… My Ding-A-Ling
Run-flat:  Low flutters x20 IC
Moolah:  PC x 10 IC (each leg)
Spaz:  Marge to LD x10 IC  (x3)
4-Wide:  LBC x 20 IC

Recover, recover

 

Announcements

Cannon Ballers baseball game on Thursday for the July Happy Hour.  If you didn’t get tickets in advance, still come and join us if you can.  We will be in section 103.  Also, shirt order coming soon.  Stay tuned on Slack.

• • 7/15:  F3 Afton @ Cannon Ballers game
  • 7/31:  F3 Hammer Head 5/10k
  • 8/07:  Major Pain’s Event in NY
  • 8/14:  F3 Afton 3-Year Anniversary (Can Can Food Drive)
  • 9/10 – 9/11  Blue Ridge Relay

 

COT

• Prayers for Big Blue’s wife and Turbines wife, Honey Do’s grandmother, and all the pax traveling
• All unspoken prayers

Moleskin

Some mornings (days) go like you planned it and some don’t.  This morning did not go as I planned initially with missing my alarm, but it all worked out in the end.  It served as a good reminder to me to not over react when things are going wrong or not as planned.  You can choose to adjust/react and make the most of the situation you find yourself in.  Thankfully this morning, my reaction was just barely fast enough for YHC to avoid the headband of shame.

 

Afton

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