September 3, 2019

DORA & More

THE SCENE: Dark with no rain, but ground still very wet from dew. 

F3 WELCOME & DISCLAIMER – Not a professional; Free; Modify as needed


  • 25 Side Straddle Hops
  • 10 arm circle forward / 10 backwards
  • 20 Imperial Walkers
  • 10 Daisy Pickers

Mosey to left field foul line of baseball field for DORA 123. Partnered up and completed the following:

  • 100 merkins & bear crawls/crawl bears
  • 200 squats & lunges
  • 300 LBCs & sprints

Moseyed to short wall and completed the following:

  • 20 Dips
  • 20 Irkins
  • 20 Dips
  • 20 Irkins
  • 30 Step-ups

MARY: Moseyed back to circle for

  • American Hammers
  • Freddy Mercury’s
  • Flutter kicks

Another mosey lap and all in with planks and LBCs until time.

13 PAX – 0 FNGS; Plus Halpert and C-Lo in attendance in support along with lavajava and drone work


Today is my 28th post with F3 since March 25th. Thank is for being here and supporting my first Q. I hope I served you well in this workout today.

Servant Leadership

  • I’m in hotels now, but have always served
  • Served alongside brother in F3; look for opportunities to serve and set an example for your peers and kids
  • Most importantly, live in a way that serves God. Lots of examples throughout the Bible and across many leadership platforms of being a Servant Leader
  • Jesus came not to be served, but to serve and gave his all for us

Challenge: Looks for ways to serve others

  • Volunteer
  • Development of others at work
  • Help without taking credit

Thankful for these guys that were able to attend my VQ. I should have setup taller cones and a longer distance for DORA, especially for the sprinting portion. 

Late backblast so hopefully all have kept up with announcements via slack and weekly preblasts!