Big Dora, Little Dora

DATE: 11/27/17
QIC: Dixie Chick
# of PAX: 10

PAX: LETC, Blue Steel, Hahvahd, Snickers, Mr. T, Tiny Dancer, Seahorse, Focker (FNG) and Brady

Ten PAX showed up at Hugh McRae Park in the cold gloom to burn off some of those holiday calories. I think we were all successful.

Busted Grill, I added some Motown to the playlist just for you, where were you?

WARM UP:

  • Side Straddle Hop x 30 IC
  • Moroccan Nightclub x 30 IC
  • Cotton Pickers x 30 IC

 

THE THANG:

Partner up for some Dora………..

  • 100 Shoulder Press
  • 200 LBC’s
  • 300 Goblet Squats with kettlebell

Other partner runs to the end of the parking lot to do 10 Merkins and runs back

Mosey to parking lot area across the road for a copious amount of merkins and cardio…………..

  • Derkins X 20 (3 count down, 1 count up)
  • Diamond Merkins x 15 (3 count down, 1 count up)
  • Spider Merkins x 20 (OYO)

Next up was something I call SMLC’s…..sprint, mosey, lunge and crawl.

Pax sprint to the end of the parking lot

Mosey back to the beginning

Do lunges to the other end

Bear crawl back to the beginning.

 

Mosey back to the main lot for a “Mini-Dora”

  • 100 Upright Rows
  • 100 Tricep Presses
  • 100 Curls

Other partner runs to the end of the parking lot to do 10 Merkins and runs back

 

MARY:

  • Captain Thors (Big boy sit-up and 4 American Hammers) x 20 (OYO)
  • Flutter Kick x 20 IC
  • Hello Dolly x 20 IC

COT/MOLESKIN:

Prayers for Snicker’s father as he recovers from surgery

Freed to Lead” is a great read that provides a deeper look into the meaning of F3.

Annual F3 Christmas party is this Saturday, December 2nd at the home of Wreck it Ralph.

Thanks for the privilege to lead today!  It’s great to see new Pax posting on a regular basis and how F3 has positively impacted so many lives.  Until next time.

Dixie Chick

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