AO: RICHMOND HILL
QiC: _Not Registered
Date: 01/22/2022
Title: Dora takes us to BK
Number of HIMs: 9
Butterfingers, Doobie, Gilligan, Hanson, Mr. Woodcock
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Micheal Phelps OYO – reviewed mission statements of F3 and FiA
Neck Rolls OYO – reviewed core principles
Hammy Stretch – Disclaimer
SSH (13)
Thru the Tunnels (13)
Sprinklers (13)
Moroccan Nightclubs (13)
Chinooks (13)
Tha Thang:
Mosey to Turf field #2
Part 1 – Partner Dora
One partner runs to around the mid field goal while the other works on the movements:
(50) star jumps
(100) lunges
(200) calf raises
(300) leg repeaters
(400) raise the roof
Part 2 – Quarter Pounder
Start with (5) burpees, run to the first “island” in the parking lot
(25) merkins, run backwards to start
(5) burpees, run to 2nd island and do (50) squats
3rd island – 75 mountain climbers
4th island – 100 SSH
Part 3 – Burpee-off
PAX circle up and jog in place. Those that wish to participate complete (15) burpees and see who can get done the quickest. Doobie wins the contest, but most competed and a lot of burpees were done.
Mosey back to the flag
Mumblechatter / things we learned today:
– DeepDish can sneak up to you “like a Russian spy”
– Don’t ever touch another man’s weinke
– Don’t listen to the weatherman, it may not be as bad in the gloom as you think
COT:
This was the second joint F3 / FiA workout and we are thankful that the ladies joined us today. Prayers for our community and the ongoing health crisis. Prayers for Alex Harrison (family friend of Gilligan & DeepDish) as well as Bagger’s fiancé. Congrats to Mr. Woodcock and List-It’s (4) anniversary!