Doracides on the House


QIC: 
Dundee

Date: July 31, 2020

PAX: Ponce, White Lightning, Cleaver, Milkman, Nordictrack, Blue, Snatch, Mr. Met

AO: Shot House


Conditions

79 degrees. A light rain cooled things down a bit.


COP

SSH – 15
Forward Fold – 12
Willie Mays Hays – 10
SSH – 15
LBACs – 15
LBACs (reverse) – 15
MNCs – 15
Chinooks – 15
Seal Claps – 15
Overhead Claps – 15


The Thang

Doracides

PAX pair up for Doras. Pax 1 does the exercises listed below, while Pax 2 runs to the first cone (15 yards) and does a burpee then returns. Pax 2 then runs to 2nd cone (30 yards) does 2 burpees and runs back. Pax 2 runs to 3rd cone (45 yards), does 3 burpees and returns. After 3rd cone Pax flip flop with Pax 1 running and Pax 2 doing the exercises. When Pax combine for total, move to the next exercise until all exercises are complete or time expires (time expired).

Hand Release Merkins – 100
Jump Squats – 200
Peter Parkers – 300
Reverse Crunch – 200
Carolina Dry Dock – 100
Mountain Climbers – 200
SSH – 200
Air Presses – 200


COT

QIC discussed how considering workouts as an excuse for a reward was really just creating debt for the next workout. As F3 addresses the body, the mind, and the spirit, we should also consider the things we consume for those areas: what are we eating, what are we watching, what conversations are we engaging in with friends and co-workers. Are our F3 workouts building us up, or recovering us from the things we’ve consumed since our last one?


Moleskin

Not a lot of mumble chatter for this one, other than the occasional, barely recognizable grunts of “shoulders, my shoulders.”

Dundee VQ – (7/8 – Shot House)

QIC:  Dundee

Date: 7/8/2020

PAX:  Hasbro, Lloyd, Big Al, Payload, Ponce, Geek Squad, Cleaver, Sherlock, Postman, PE, Magnum, Snatch, Blue, Recycle, Hambone, Nordic Track, Oil Can, Milkman, Gretel, White Lightning, Steam Engine

AO: Shot House


Conditions

A balmy 74 degrees. No rain from the clouds, but thankfully the humidity helped us create man-made rain on the asphalt.


COP

Began with SSH as is tradition.
Willie Mays Hays to limber up the legs.
Shoulder blasters in honor of Mr. Clean.
Imperial walkers to get those hips involved.
3rd grade exercise to activate the hamstrings and glutes.


The Thang

We couldn’t use the stadium steps, so we had to make our own ladder.
After each round, we Bernie’d to the next light post (about 50 yards) and then a jailbreak back. With each round, we would do the previous round plus add an exercise.

1 – 5 WMDs
2 – 10 Bonnie Blairs
3 – 15 Shoulder Press (with coupon)
4 – 20 Rocky 4’s
5 – 25 upright rows (coupon)
6 – 30 Bobby Hurleys
7 – 35 flutter kicks
8 – 40 lawn mowers (20 each side – coupon)
9 – 45 coupon squats
10 – 50 burpees


COT

In the COT, we talked about Matthew 7:28-29 and what it means to speak with authority. We may speak wisdom, but it is our actions that will either amplify or cancel those words.


Moleskin

A lot of gratitude was shared for how soft the new asphalt parking lot is. The PAX have burpee homework.


News

It was great to kick off the inaugural workout of VQ Wednesdays at the Shot House. Nordic Track is next up on 7/15.


Recent Backblasts