THE SCENE: 2nd winter cold but the sun warmed it up nicely.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Drifter took the pax through a loop around the parking lot. From what i could see as i was coming in on two wheels were some lunges and a jog back to the grindstone. Then there was some mountain man poopers.
THA-THANG:
Dora #1- Musical Dora– Exercises are done for the full duration of the song no rep count. We also switched up the partner movement between bear crawls, crab walks, broad jumps.
- Song 1- Everlong- Foo Fighters- OH CMU Press- Bear Crawl
- Song 2- Thunderstruck- AC/DC – Squat Hold Curl- Crab Walk
- Song 3- Sick Boy- The Chainsmokers- Pull Ups/Body Rows- Bear Crawl
- Song 4- Believer- Imagine Dragons– BBS- Crab Walk
- Song 5- Power- Kanye West- Prisoner Merkins- Broad Jumps
Dora #2- Heartbreak Hill- We moseyed to Mt. Crumpet for our Second Dora- 15 min to complete – Partner ran to top and around Tree.
- 50 Iron Mikes
- 100- Turkish Getups no weight – ( This was a challenge but two of the groups finished the full set in time)
- 150- Leg Raises
Dora #3- DORAcide- We moseyed to the tennis courts for a four-line suicide run Dora. Burpee’s at each line 1,2,3,4. We had about 10 min to work the pax got into Foxholes.
- 100- Gas Pumps
- 200- Foxholes
- 300 Star Fish
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MARY:
Crowd Pleasers- 1-4
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Sacrifice is key in leadership. The best leaders have always been servant leaders. A great leader will put others in front of himself to lift those up around him, they do not need the glory. In my professional life i have see both kinds of leaders and the leaders that have put themselves first failed. The only way a team can over come challenges is with strong leadership. DORA’s are a great example of sacrifice in leadership. Your brother is reliant on you to not stop moving even when you’re tired. We have to sacrifice ourselves for the pax and our brothers.
MOLESKIN:
Keep Drifter in your thoughts as he goes through the moving process.
The Q was late today, because i allowed the fartsack to trick me into thinking i had 5 more min. Because of that i was rushing and left my phone at home. Impossible to run a musical DORA without music so Q had to drive back home to find his phone. I appreciate Drifter picking up for the Q’s slacking and took the pax through the warm up.
ANNOUNCEMENTS:
Backstage- Regional Nan’tan for Mid-Illinois is going to be Q’ing two beatdowns on April 13th at the Bombshelter and 14th at the Arsenal. This is going to be a great beatdown you don’t want to miss. lets show what F3 Blount is all about and show up in force.