AO: f3afton
Q: hokie_pokie
PAX: terribletowel, bigblue, Spaz, hop_hunter, Opie, Night Vision, Grassy Knoll, hokie_pokie, Guinness, Squat Bucket, Iron City
FNGs: None
COUNT: 11

I did this Q back in March 2019 at Afton completely on the Fly. This time a little for structure!!

Warmarama:
SHH (IC) x15
Penny Pickers (IC) x 12
Mountain Climber (IC) x 12
Arm Circles
Leg stretch
Low slow squats

The Thang:
Bottom of the parking lo
5 Burbees
10 RBC’s
Run up the Hill
10 Squats
Mosey back down
Repeat 3 times

Up the parking lot:
Al Gore Indian run

Mosey to another section of the parking lot:
10 to 1 Ladder – Box Cutters and Flutter kicks
Between stations – Bear crawl one way and mosey back

Mosey to the covering:
Wall taps x 15
Peoples chair – punches x 12 (IC) & Upper punches x 12 (IC)
P1 – People’s chair with arms straight out
P2 – 20 knee taps
Repeat 3 times

Mosey back to the main parking

Down the parking lot:
Plank Indian run

Side parking lot:
6 rounds:
R1- 15 SSH’s, then sprint to the other side and skip back
R2 – 15 SSH’s, 10 Merkins – Run and backwards back
R3 – 15 SSH’s, 10 Merkins, 10 LBC’s – Run
R4 – 15 SSH’s, 10 Merkins, 10 LBC’s, 15 Arm Press – Run
R5 – 15 SSH’s, 10 Merkins, 10 LBC’s, 15 Arm Press, 10 Squats – Bunny hop
R6 – 15 SSH’s, 10 Merkins, 10 LBC’s, 15 Arm Press, 10 Squats, 10 Rosalita’s – Bear Crawl to the finish line

Quick Marry:
High Bridges, 30 seconds
RBC’s (IC) x 12

Recover…Recover

Announcements:

HH at Geppetto’s house on Thursday