17 of F3LKN's finest proved capable of running backwards and forward through a Double Dora led by Tagless. Not registered on f3lakenorman.com: Duckey, Breakfast Club, Class Charlie, and Geppetto.
Running drive-by: Dallas, Calypso, Burner
Warm-O-Rama
· Mosey Lap around parking lot with High Knees and Butt Kickers + circle up and disclaimer.
· 34 Mountain Climbers x IC, 10 Cotton Pickers x IC, 34 SSTs x IC, 10 ISTs x IC
THANG – Backwards Double DORA 3-2-1
· Mosey to Hugh Torrance Parkway
· Quadraphilia to Queens Corner. Freddie Mercury x 20 IC.
· Quadraphilia to Rock Pile and Partner up SDNM. P1 selects traveling rock.
· Dora 3-2-1. 300 LBCs, 200 Squats, 100 Scorpion Dry Docks (alternating legs every 10). P1 AMRAP while P2 runs pain clock with rock. Flip-Flop until finished.
· Return traveling rock. P1 selects stationary rock.
· Dora 3-2-1 v2.0 with audible due to time. 150 Curls, 100 Shoulder Presses, 50 Skull Crushers. P1 AMRAP while P2 runs pain clock loop (no rock). Flip-Flop until finished.
· Mosey to Queens Corner. Monkey Humpers x 20 IC.
· Mosey to Whoville Tree at clubhouse.
MARY
· Circle-up for Mason Twist x 15 IC; Low Flutter x 20 IC; Crunchy Frog x 15 IC; J-Lo x 10 IC (soon to be renamed the Amen), W x 15 IC
· Recover-Recover
MOLESKIN
· Significance of 34 and 10 in Warm-o-rama was revealed at COT as 10th anniversary this week of YHC’s brother’s passing at age 34. YHC dedicated this workout to him and his surviving family. Pax encouraged to seek out a fellow man in need of F3 and the direction it provides in our lives.
· Geppetto: great determination on double DORA. It doesn’t get easier, but you do get stronger.
· Olaf was sporting his BRR swag—no one’s going to miss him or his name in that shirt.
· Strong showing by the Clown Truck for Duckey, Breakfast Club and Class Charlie—way to drag down the average age by a good 10 years and smoke us all with plenty of mumble chatter, too.
· Whenever YHC has Q going forward, Amen to be renamed J-Lo and the J-Lo exercise is re-named “the Amen”.
· Covered 2.8 miles per my Garmin—awful lotta running.
· Great to see so many Hokies in attendance #BeatClemson
· Novant Health Run For Life #SpeedForNeed 5K this Sunday at 8AM at Jetton Road in Cornelius. If you cannot run, come out and support F3 at this great event. Opportunity to see F3 give back to the community in a big way.
· Thanks to The Force for the privilege of leading this workout–not to mention the additional tension he put on those last 20 skull crushers for YHC.
Aye!
Tagless