AO: f3afton
Q: Guinness
PAX: hokie_pokie, Big Tuna, Guinness, Audit, Huggy Bear, Shooter, Sterling, Moolah, Slash, Bravo, Opie, Ringo, hop_hunter, yellowcake, bigblue, Squat Bucket
FNGs: None
COUNT: 16
Late Backblast. Better late than never. Great work by all the pax this morning. What a gift from God we have to have good health while we have it to share with all those who we love and all those who love us. Thanks for your presence this morning, men. Your life makes a difference. Great to have you join us this morning Squat Bucket and Welcome to F3Afton.
WARMUP:
Side Straddle Hop x20IC , Imperial Storm Troopers x15IC , Windmills x10IC, Low slow squats x10IC, Penny Pickers x10IC, Burpees x10, Mountain Climbers x15IC, Plank Jacks x15IC , Merckens x10 IC
THE THANG:
Run to bottom of hill
(Burpees x10, Hand Release x15, WW2s x20, Squats x25, Run to top of hill and back) x3
Mosey to front of Wine Room
(Dips x10IC, Step-Ups x20, Derkens X10IC, Run Lap)
(Dips x5IC, Step-Ups x15, Incline Merkens X10IC, Run Lap)
(Dips x10, Step-Ups x10, Derkens X10, Run to bottom of hill)
(Non-Murder Bunnies x40, Lunges x30, Bear Crawls x30)
Non-Murder Bunnies x20, Lunges x15, Bear Crawls x20)
Mosey to front of Church
People’s Chair alt boxing x15IC, Donkey Kicks x20, Mike Tyson’s x10, Wall Taps x20, Balls to the Wall
MARY:
Flutter Kicks x15IC, Crunchy Frogs x15IC, RBC Candle Sticks x10, Homer to Marge, American Hammers x15IC, Freddy Mercurys x15IC, Plank Medley.
ANNOUNCEMENTS:
NAMI 5K
COT:
Prayer for Moolah’s Family. Moolah’s brother in Law, Uncle Dan passed away from a long bout with cancer.