February 9, 2021

3 man Dora

THE SCENE:
Tires strewn about, but couldn’t smell any burnt rubber

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x15 IC
Windmill x10 IC
Carolina Dry Dock x10 IC

Gus arrived. A sign its time to begin Tha Thing!

THA-THANG:
9 PAX divides nicely into 3s.
3 man DORA – PAX 2 runs to second lightpole (~50 yards) and holds
PAX 1: Work
PAX 2: Hold 6” until replaced
PAX 3: Run
100 Burpees
100 Merkins
100 Squats

4 corners – focus on your form
10 perfect merkins
10 perfect hand release merkins
10 perfect finger tip merkins
10 perfect knerkins

Parking lot burpee walk, 1 burpee every line ~ 25 lines.
Back to where we started, 2 burpees per line

4 corners
10 perfect squats
10 perfect monkey humpers
10 perfect lunges, 2 is 1
10 perfect bonnie blairs

MARY:
BBSU x 15
Hello Dolly x 16 IC
Pickle Pounder x 17 IC (<— Annex guys love 17 for some reason)
LBCs x 18 IC
Flutterkicks x 19 IC
Freddie Mercury x 20 IC

Dealer’s choice:
Paper Cut – Peter Parker x 20 IC
Gus – Hollywood side crunch x 10 IC
Coach Potato – Flutterkicks x 20 IC

COUNT-OFF & NAME-O-RAMA:
9

CIRCLE OF TRUST/BOM:

I was recently reminded of the q source definition of a leader (paraphrased):

A leader is a person who can influence people to do things that they would not have done otherwise.

I contrast that with “leading by example”. It’s only leading if you influence someone else. Be a leader.

Every time you step in to the circle to Q, you are leading. Do it more often!

MOLESKIN:
Good to be in the gloom with the annex guys and some first time annexians (Roots). YHC could smell fear that running was on the horizon but it was not.

I regret not showing up early for tire pulling. Not a mistake I will make on my next trip to the Annex.

ANNOUNCEMENTS:
Growruck St. Louis is catching momentum. Plenty of time for you to talk yourself into signing up – its sure to be memorable.
There might be a 2ndF event tonight at Mellow. Show up and find out. Worst case, you’ll be eating expensive pizza OYO.
Don’t hesitate, mediate. It’s our monthly fitness challenge.

QIC:
Speaker
Workout Date:
02-09-2021