Pitchfork DORA

  • by
  • Workout Date - 02/16/2021
  • Q In Charge - Benign
  • The PAX - Tricycle, Padre, Cyclone, Whisper, Cocoon, Cockpit, Church Lady, Peekaboo, Heidi, Road Trip
  • AO - Pitchfork

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: I am not a professional.

Warm-up:

-IW x 20 IC

-SSH x 20 IC

-Downward dog to Cobra and back x 2

-Lizard pose x 2

-Overhead claps x 20 IC

-Moroccan night clubs x 20 IC

-Arm stretches

Mosey to the track. BurpMerks 1 to 7

Get coupons for DORA. 1 partner does reps while the other runs. Reps are cumulative.

-100 overhead pressees

-200 curls

-200 4-count flutters

-200 bentover rows

-100 squats

Return to flag for Mary

-LBCs x 20 IC

-Air humpers x 20 IC

-Downward dog to Cobra and back x 2

-Figure 4 glute stretches

-Captain Thor 1 to 5

Circle of trust

Announcements:

-Whisper’s P200 team is a go!

Prayers/praises

-Whisper’s mother doing bettere

-Church Lady’s young friend died of COVID

-Heidi’s sister and brother-in-law having marital discord

NMM:

Today is YHC’s 707th F3 workout. The brotherhood gained over these last 4-1/2 years has been life-changing. EH a new guy and give it away!

SYITG!