- Workout Date - 09/04/2014
- Q In Charge - Brown Shorts
- The PAX - Gluten, Quaker, Inspector Gadget, HiFi, CS, Youkilis, Brown Shorts
- AO -
Going on a fitness hunt! 7 brave men went on an adventure with Dora and made it back in one piece. YHC borrowed this from Longbottom who put us through it a few days ago. Dora for arms, Dora for legs, and Dora for core.
Warm Up
- SSH x 25 IC
- IW x 25 IC
- LBC x 25 IC
- Merkins x 15 OYO
The Thang
Mosey around parking lot to start our adventure. Partner up and line up for Dora Cubed.
1) Dora arms
- 100 merkins
- 200 plank shoulder touchs
- 300 air presses
2) Dora legs
- 100 single count lunges
- 200 squats
- 300 calf raises
3) Dora core
- 100 single count flutters
- 200 SC Russian twists
- 300 LBC
The core work at the end rolled in to Mary because of time constraints.
Good work by all the PAX. We had three brothers over 50 years old. R E S P E C T !!!
P & A (Moleskin)
Anderson expansion Oct. 18. Simpsonville expanding to Clock Tower. Blue Ridge Relay this weekend. Prayers for safe travels and a good run to all those at BRR.
Inspector Gadget’s friend Cletus. Gluten’s small group expanding (birthing). Quaker’s sister in law had surgery. Roid on retreat with ACS kids. Youkilis has a friend going through tough times and praise that he will be baptized this week. Prayers for expansion maybe on Clemson campus. As always we pray for all of our families and friends. We also pray for all our F3 brothers and their families.
We had two men step up and volunteer to Q. Still working on a third. The beauty of F3 is that is peer lead. This creates leadership within the PAX. This also helps with the fourth F, FREE!
See you in the gloom!
YHC,
Brown Shorts