Dora, Dora AO Explora

  • Workout Date - 12/02/2014
  • Q In Charge - Footloose
  • The PAX - Professor Plumb, Mab Mab, Training Wheels, Lizard Lick, Erector, Blue Hawaii, Pooh Bear, Perry Mason, Johnny 5, Grrr, Stitch, Cockroach, Wally, City Hall, iTunes, Footloose
  • AO -

16 PAX joined YHC for a 54* Spring-like morning of fun!  Most of the workout was borrowed from Zoila from a recent #dawnpatrol.  Excellent Q and one that will be brought up again in the future!

Warm-up: SSH x25, IW x25

Mosey around the pond and up to Cannon Street.  Partner up, size doesn’t matter.

Dora 1-2-3-3-2-1

Partner up and relay your way through the following while your partner runs to the street light and back…#sneakyhill

Merkins x100

Squats x200 #mumblechatter

LBC x300

Flutter (single-count) x300

Lunges (single-count) x200 #mumblechatterexplodes

Elbow plank jacks x100
F3 is about #brotherhood!  PAX finishes as a team with whomever is finishing.

Keep your partners, #slowsey back up to the street light at the top of the hill on Cannon Street.  Wheelbarrow style Derkins x 10 switching at every streetlight.  #sneaky30derkincount

Mosey to the field by the front entrance of the AO – freeze tag!  If you’re tagged, you stay frozen in a squat position.  YHC and Johnny 5 were “it”.  Lasted about 5 minutes.  NOTE: Johnny 5 tagged almost everyone…YHC tagged 0.  And don’t let age fool you, City Hall is a fast, agile dude #RESPECT

Mosey back to #shovelflag…until Blue Hawaii screams #JAILBREAK!  #mumblechatter continues.  Best part, Lizard Lick thought we were playing Hide & Go Seek and evidently found a really good place to hide…”Why didn’t anybody come find me?”  #wronggamebro

6MOM
Rosalita IC #mycountispure
Oblique V-ups IC
Dead cockroach IC
T-Claps to the PAX this morning!  Everybody worked hard and got the most out of the workout!  Thanks to Mab Mab and Training Wheels for coming out the #TheStation to play with the @F3Greer boys!  Always a pleasure to post with such a strong group of like-minded men!

COT
Greer Christmas Parade this Sunday @ 2:30.  Bring the M’s and 2.0’s to walk with us!  Plan will be to walk with #shovelflags (bring ‘em if you got ‘em) and as the parade slows down a bit…someone will call out an exercise to do #burpee #mountainclimbers #plankjacks #diamondmerkins are sure to be crowd pleasers!

Prayers for Erector (God’s Faithfulness) and Alfred (back issues)

Remember those suffering in silence.

Men’s Roundtable Friday morning – Grace Church

Upcoming – Greer Men’s Bible study on Friday mornings.  Let YHC, Blue Hawaii or Alfred know if you are interested in joining.

Also, Greer Christmas get together with M’s and 2.0’s.  Date TBD

BattleFrog April 25, 2015

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