Dora & Mosey
- When
- Friday, October 16
- AO
- Slow Burn
- Q
- Grout
- PAX
- 10 Grout, Cooter, Crystal Lake, Farmers Only, Flounder, Jazz Hands, Liberty Bibberty, Peach Stand, Rolloff, Stagecoach
WARMUP:
BACKBLAST: NO SHORTCUTS, JUST WORK
Warm-Up – Mosey to Lowe’s
- Mosey to Lowe’s and circle up
- 20 Side Straddle Hops
- 10 Imperial Walkers
- 10 Hillbilly Walkers
- 10 Cherry Pickers
DORA – Partner Workout
- 100 Dips
- 200 Lunges
- 300 LBCs
- While one PAX completed reps, the other ran to the stop sign at the end of Lowe’s and back.
- Switch partners and continue until all reps were completed.
Four Corners – 3 Rounds Around the Shopping Center
- Corner 1: 10 Merkins
- Corner 2: 15 Squats
- Corner 3: 20 Mountain Climbers
- Corner 4: 25 Flutter Kicks
- Rinse and repeat for 3 total rounds.
Mary & COT
- Wrapped up with some Mary.
- Circled up for COT.
Takeaway: No shortcuts, just hard work! Getting stronger together, one rep at a time. Accountability, consistency, and brotherhood are what F3 is all about.
SYITG! 💪
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: