In preparing for this week’s Q at Purgatory, the idea of doing Dora formulated in my mind.\u00a0 Then one thing led to another, and poof!\u00a0 Why not do Dora for the entire workout? YES!<\/p>\n
Arriving early enough to strategically place cardboard instructions across the AO, YHC arrived back to the start with enough time to play some Uncle Tupelo.\u00a0 At least two Pax were impressed (Wobegon and Undertow).\u00a0 The rest…just do not know enough.\u00a0 And that is ok.<\/p>\n
<\/p>\n
At 7am the Mission Statement of F3 and the 5 Core Principles were recited, and then it was time for:<\/p>\n
<\/p>\n
DORA – ROUND 1 – Warm o Rama<\/p>\n
Exercises:\u00a0 SSH x 100, Sun Gods x 150, Squats x 200<\/p>\n
Running Pax goes to front of school and returns.<\/p>\n
<\/p>\n
Quick check of clock…just about 715..excellent.<\/p>\n
<\/p>\n
Mosey to Lido Deck for:<\/p>\n
DORA – ROUND 2 – DOWN TO THE PIT!!<\/p>\n
Exercises: Dips x 100, Erkins x 100, Box Jumps x 100<\/p>\n
Running Pax goes down stairs to the PIT and to the wall, touching it and returning.<\/p>\n
<\/p>\n
Before moving on, perform 1 Huckleberry Merkin – 10 count down, 10 count up.<\/p>\n
<\/p>\n
Mosey to Rock Pile for:<\/p>\n
DORA – ROUND 3 – LIFTING ROCKS<\/p>\n
Exercises:\u00a0 Curls x 100, Bent over rows x 150, Chest Press x 200<\/p>\n
Running Pax runs lap around island<\/p>\n
<\/p>\n
Return rocks and mosey to backstop for:<\/p>\n
DORA – ROUND 4 – MARY<\/p>\n
Exercises:\u00a0 LBC x 100, Low Flutter x 100 (double count), Low Dolly x 100 (increased to 200)<\/p>\n
Running pax goes to playground and back.<\/p>\n
<\/p>\n
Mosey back to start for Mary:<\/p>\n
Mutton Crunches, Penguin Crunches, Dying Cockroaches, Rosalitas, and Plank (maybe 1 or 2 more).<\/p>\n
<\/p>\n
Time!<\/p>\n
<\/p>\n
NMM<\/p>\n
18 strong men today, including 3 2.0s!\u00a0 Keep coming back.<\/p>\n
T Claps to Bluto, Tinker, Lemming, and THE Pony Express for great partner work<\/p>\n
Having to pick a new partner each time encouraged the Pax to “get around”<\/p>\n
Playlist of Led Zeppelin was well received.<\/p>\n
Per my Garmin watch – 2.35 miles covered.\u00a0 868 calories burned.\u00a0 Earned that Egg White Grill!<\/p>\n
Having Tinker as your partner for Box Jumps is HIGHLY recommended.\u00a0 He did way more than his share!<\/p>\n
<\/p>\n
Announcement\/Prayer Requests<\/p>\n
Q School – May 15 at Alcatraz – 7am – Coffeteria to follow on site.<\/p>\n
GreeNest – continues each Saturday at 9am.\u00a0 Hooker led the charge today.\u00a0 Step up and volunteer, time to give back.<\/p>\n
High Cotton saw Plunger recently while visiting an exclusive island.\u00a0 Plunger is doing well!<\/p>\n
Bam is looking for volunteers to set up for medical event on 4\/24 at 9:30 am – reach out if interested<\/p>\n
Plenty of opportunities to get your vaccine.\u00a0 If you have not done so, please consider getting it.\u00a0 Do your part!<\/p>\n
Continued prayers for Mongoose’s father as he recovers from hip surgery.<\/p>\n
Prayers for all teachers (esp. Bulldog) as students return to in person classes.<\/p>\n
FiA and RedEye as they run Ville to Ville today.\u00a0 You know RedEye, he used to workout with us.<\/p>\n
<\/p>\n
YHC took us out.<\/p>\n
<\/p>\n
Thank you all for a great time this morning.<\/p>\n
I appreciate and love you guys more than you know.<\/p>\n
<\/p>\n
Spamalot<\/p>\n
#spamtan<\/p>\n","protected":false},"excerpt":{"rendered":"
In preparing for this week’s Q at Purgatory, the idea of doing Dora formulated in my mind.\u00a0 Then one thing led to another, and poof!\u00a0 Why not do Dora for the entire workout? YES! Arriving early enough to strategically place cardboard instructions across the AO, YHC arrived back to the start with enough time to […]<\/p>\n","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[],"class_list":["post-15550","post","type-post","status-publish","format-standard","hentry","category-purgatory"],"acf":{"q":"Spamalot","date":"04\/17\/21","pax":"Bluto, Hoptoberfest, Bloodsport, Wobegon, Splash, High Cotton, THE Pony Express, Lysol, D-Day, Lemming, Undertow, Bulldog, Session (WB), Burlap (WD), Parkay,, Tinker, Airball, Spamalot (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15550","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=15550"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15550\/revisions"}],"predecessor-version":[{"id":15551,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/15550\/revisions\/15551"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=15550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=15550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=15550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}