August 15th, 2021 By Hop Hunter

26 men of F3 Meca showed in the gloom to celebrate the 3-Year Anniversary of F3 Afton.  The AO decided to go with the almost world famous CAN CAN beatdown created by our very own Zacchaeus, so that we could knock out a food drive and solid pain session on the big day.  The end result was a tough beatdown and more importantly… 500+ pounds of food gathered for the Saint James Catholic Food Pantry in Concord. Great work men.  It’s more than a workout!

 

The Can Can went something like this…

 

Warm-a-rama

Mosey with our cans to the tennis courts, then circle up. 4-Wide lead the pax thru warm-ups.

• SSH x15 IC
• IST x15 IC
• Penny Pickers x10 IC (with a clap)
• Low slow squats x10 IC
• Merkin x10 IC
• Plank Jacks x15 IC

 

The Thang

THE CAN CAN

ROUND 1

PAX were challenged with a 5 station circuit

• Station 1 – 20 CAN Arm Curls; 20 CAN Low Slow Squats; Run to Station 3
• Station 2 – 20 Mericans; 20 WW IIs; Run to Station 4
• Station 3 – 20 Carolina Dry Docks; 20 Reverse Baby Crunches; Run to Station 5
• Station 4 – 10 Burpees; 20 Monkey Humpers; Run to Station 1
• Station 5 – 15 CAN Arm Extensions; Lunges to the top of the entrance, run back to station.

ROUND 2

Partner Up

Partner 1 runs cans to the speed bump and back while 2 does exercise.  When 1 gets back switch until the following are all completed.

• 100 Diamond Mericans
• 150 Low Flutters
• 100 LBCs
• 100 Shoulder Tap Mericans
• 100 Candlesticks
• 150 SSHs

 

Mary

Led by Bravo… the pax went thru some core work to wind things down with 1-minute plank to put a rap on it.

Recover, Recover

 

Announcements

• F3 Kannon has their Anniversary Convergences next Saturday (8/21)

 

Prayers

• Continued Prayers for Farfegnugen (Harrisburg Pax) as he recovers from his accident
• Prayers for a safe return to school and all those navigating the current challenges.
• All unspoken prayers

 

COT – Talladega took us out.

 

 

Moleskin

• It was awesome to see the continued support for the Afton AO from around the region as always.  We were not really expecting that big of showing, but are very greatful that so many made it out and supported the food drive.  Thank you!
• A big thank you to all the Pax of F3 Afton that have kept this AO going strong for 3 years and will for many more years to come.  All of our pax played a part in making today happen.  Great work men!

#IronSharpensIron

 

 

Afton

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