12 PAX: YHC, Brady, Baby Daddy, AED, Jewel, Spyro Gyro, Focker, Bosley
Warmorama: 25 IC SSH,40 IC Moroccan Nightclub followed by three 10 counts, pebble Pickers ICx20, and Imperial Walkers ICx20
Mosey to the senior center for Balls to the walls, while holding a balls to the wall the PAX will pass a 25lb kettle bell from one end of the line to the other.
Mosey back to Brady’s car to collect the rest of the kettlebells. Everyone partnered up for Post Dorian Dora. The first round of the DORA was 50 V-ups, 100 Shoulder presses, 150 Squats, 200 KB Swings all weighted. While one partner is doing reps the other partners KB Swing tossed the KB, Bear crawled to the KB and repeated this to the Shelter(20-30 yards). At the shelter the PAX will complete 10 merkins and then carry the KB back to partner one. Once finished with round one the partners start back at the beginning with 50 v-ups, 100 Curls, 150 squats, and 300 scissor kicks. This took the remainder of the time
COT: Prayer for Baby Daddies friend Paul failing heart transplant, Focker’s job search, First responders, and for those serving in the US military
Announcement: Fill the Q Calendar
Strong work Everyone. Was an honor and privilege to Q the workout today at F3 Whiteville. So grateful for F3 and the men that make it what it is.