Another "Flipping" Dora!

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  • Workout Date - 02/15/0003
  • Q In Charge - Slug, Cabin Fever
  • The PAX - Gluten, Quaker, Brown Shorts, Cabin Fever, Slug
  • AO -

Five dedicated men stepped into the gloom for a solid Valentines day workout.  YHC believes the PAX got their moneys worth on this one. Cabin Fever and I decided to Co-Q this one and give the PAX a burn they would not soon forget, at least for the next day or so.  Here is what went down:

Warmup:
Squat-jacks x 20 IC
Butt-kicks x 15 IC (YHC did not think the cadence through on this one, so we continued these until I stoped)
Imperial Walker x 20 IC
Merkin-jacks x 15 IC (legs out on up position, legs together on down position)
Globe jumps 8 rotations(start in squat both hands on ground jump rt to squat hands on gnd, jump back, left and forward. This is one rotation) – This one smoked the legs!
Charlie Chaplin (Calf raises) x 30
Circuit of pain: 5 merkins IC, 5 mountain climbers IC, pop up and jump, rinse and repeat 5 times

Mosey to shelter
5 pull ups
10 dips on bench both feet on ground
5 pull ups
10 dips right leg up
5 pull ups
10 dips left leg up

Mosey to block pile and get coupons
Curls x 5 (start in down position I count slow to 5 for up position then back down to 1 for down position then 5 fast curls.  This makes 1, repeat for 5 total)
Squirrels x 15 IC (squat with simultaneous curl)
Upright rows x 15
Romanian dead lift x 15 IC
Bent over rows x 10 IC
Copperhead squat x 15 IC
Shoulder shrugs x 30

Now that everyone’s muscles were torched, now mosey to gravel parking area  for the dreaded Dora.  This Dora was unlike most Dora’s that YHC has done in the past.  Cabin Fever and I decided to utilize Powder Kegs Tire selection on this one.  Tire was placed at one curb of the parking lot.  The PAX broke up partnered groups.  One member of the team flipped the tire (a very heavy double wide tractor trailer tire – also full of ice) from one curb to the other curb of the parking lot – approximately 65 feet / 10 – 12 flips.  The original plan was to do 50 burpees, 200 merkins and 300 lunges.  Cabin Fever made the call to cut the lunges short at approximately 180 so we could get mary in.

6 MOM (Alternated by Cabin Fever & Slug)

(CF) Big boy sit-ups x 20
(S) Isolated LBC x 15 (each side)- Left leg out at 6-inches in to right elbow for LBC (Easier demonstrated than written)
(CF) Flutters x 20 IC
(S) Reverse lbc x 20 IC
(CF) In and outs x 25

Announcements:

– Gluten recommended a good Bible reading Plan by Craig & Amy Groeschel titled “From This Day Forward – Still Married”  This is a 7 day reading plan you can find on Youversion.  They make the statement “The choices you make today will determine the marriage you will have tomorrow…Get the marriage you always wanted, starting right now – from this day forward.”  Thanks Gluten for the Information.  For us to be leaders in our communities, we must first be leaders in our own homes.  This starts with a solid Godly marriage.

-This coming Tuesday, Feb 17th at 5:30 am Main Thang (Peace Center) is hosting Q School.  Those who Q or who are planning to Q are encouraged to come.

-Brown Shorts mentioned to not let the 1st  F be the only thing you do.  Don’t forget the other two F’s, fellowship and faith.  Good way to meet other people and stay connected.

-Discussed trying to do an event together as a group once a quarter.

-Mud Run (I believe this is the USMC run in Columbia) in April.  Currently Seal and Hook & Ladder plan on doing it.  They will be looking for 2 others to join their team.

Prayer Request:

Gluten had a praise report.  His  aunt is 90 and fell off of her porch and hurt her shoulder and was stranded outside in cold and wind for an hour and a half before anyone found her to get her help.  She is in therapy and is doing well.

Cabin Fever’s parents neighbor died of cancer.  Keep his family in your prayers.

A co-worker of Cabin Fever and Slug is going though a divorce and having a hard time with it.  Pray for him and his kids.

Pray also for those prayers unspoken and for those that were mentioned only for the PAX.

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