Bleacher Circuit with Dora

Date: 10/19/18

AO: Stingray

QIC: Wapner

# of Pax: 7

Pax: EOM, BabyBack, Ball Bearing, 10-Count, Sunshine, Baby Huey, Wapner

Warm-O-Rama: SSH x 25 (IC), Copperhead Squats x 20 (IC), Seal Claps x 20 (IC), Imperial Walkers x 20 (IC), 3-Count Merkins x 20 (IC)

The Thang:

Moseyed over to the Bleachers for a 5 round circuit consisting of:

  1. Run up the bleachers, across the top of the bleachers, and down the bleachers, then performed lunges back to the starting point.
  2. Frog hops up the bleachers, mosey across the top of the bleachers, and frog hops down the bleachers, then performed bear crawl back to the starting point.
  3. Lunges up the bleachers, across the top of the bleachers, and down the bleachers, then performed broad jumps back to the starting point.
  4. Lateral climb in low squat position (right side), mosey across the top of the bleachers, lateral climb down in low squat position (right side), then performed Spiderman crawls back to the starting point.
  5. Lateral climb in low squat position (left side), mosey across the top of the bleachers, lateral climb down in low squat position (left side), then performed walking squats back to the starting point.

Everybody picked a spot at the bottom step of the bleachers for a 3-round circuit consisting of:

  1. 20 Dips
  2. 10 Single-leg squats (each leg)
  3. 20 Derkins
  4. 10 step-ups (each leg)
  5. 5 Bleacher Jump Burpees

Moseyed to the “other” parking lot and partnered up for Dora: 100 Merkins, 150ish Big Boy Situps/LBCs, and 200 Squats. While one partner ran down through the skate park parking lot and back the other partner performed the exercise. We cut our Dora reps short to finish by 6:15.

COT: Prayers for all those who have been affected by Hurrican Florence, especially those on fixed incomes who pretty much have no options for housing in the Cape Fear region. We also want to lift up those who are facing their own “storms” as they face the after effects of Florence. Our friendly NHCSO deputies stopped by right before our COT, so let’s be sure we lift up all our first responders in prayer. There will be a Flo convergence this Saturday followed by the 1st Annual F3 Cul-De-Sac BBQ at Bonespur’s house. The BBQ starts at 3:30.

F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

Strong work today by a motivated crew holding down the fort for the triumphant return of the #Ghostflag to it’s proper AO. I’m honored to lead such a strong group of HIMs.

Court is adjourned. #Wapner

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