Get a grip, DORA!

AO: Falcon Hill

Date: 2/25/2020

Time: 0530

Weather: 40° and soggy but not raining

Q: Crockett

PAX: Stamp, Swobbles, Cobra (hisssss), and Nader

Warmup:

Hanging leggy stretches + a review of F3’s Five Principles

Windmills IC x20

SSH IC x20

Mosey to the blocks

The Thang:

Light Pole DORA, consisting of:

  • 100 Mercans
  • 200 Squats
  • 300 LBCs
  • The PAX not doing the thing picks up two cinder blocks in overhand grips and carries them out and back (light pole to light pole).

Slowsey a lap with blocks to put them back.

Mosey back to the flag

Moroccan Nightclubs IC x50

Cooldown stretches

COT

Name-O-Rama

Count-O-Rama

Picture

#F3forFaye

MOROCCO!

Date: 01/25/2020

AO: Dehavilland

Weather: 37°F and a windy boi

Q: Crockett

PAX: Wilson, Tails, Serena, Faucet

The Thang:

warm-up

  • Sungods forward/backward x20
  • Seal Jacks IC x20
  • Windmills IC x20
  • Hamstring stretches
  • Hallelujah Mosey to the pavilion

Two Rounds Of…

  • American Hammers IC x20
  • 10-Second Swan Dives IC x5
  • LBCs OYO x20
  • 50-Count Plank
  • Freddie Mercury IC x20
  • 20-Second Cobra Pose
  • and 3 sets of…
  • Moroccan Nightclubs IC x20
  • Sumo Squats OYO x20

… with a mosey around the pond in between.

  • Bonus round of Moroccan Nightclubs (by request from Serena)
  • Hallelujah Mosey back to the flag
  • Seal Jacks (Kris Kros Redux thanks to Wilson) IC x10
  • Oompa Loompas IC x20
  • Hamstring cooldown stretch
  • Sungods forward/backward x20

Count-o-rama

Name-o-rama

COT/Coffeeteria