OYO DORA

• When:02/13/2021
• QIC: Cardinal (workout courtesy of Shocker)
• Pax: BLUE (DOUBLE RESPECT), Shocker (RESPECT),  Poacher (RESPECT), Porky (RESPECT), Schmiddy (RESPECT), Mayberry (RESPECT), Wing-it (RESPECT), Snap-on, Decaf, Pumper, Barney
• SPECIAL GUEST: HALF CAFF!!!

The Thang

General warmup and mosey to the nature trail. Then work began.

• 20 merkins, american hammers and side straddle hops (PAX stops on Q’s stop)
• 200m run 
• 20 mountain climbers, squats and WWII’s (PAX stops on Q’s stop)
• 200m run
  • Rinse and repeat for 1 mile

DORA

• PAX splits into groups of two
  • One runs bleachers while the other reps. All told we got;
  • 100 presses
  • 100 KB swings
  • 100 curls
  • 100 tricep extensions
  • 100 lateral raises

Naked Man Moleskine

FUN workout designed by Shocker and Q’ed by Cardinal. Half Caff visited today. Shocker on IR, Blue accompanied. 

Prayer list: Celebration of lives rich in Jesus. Cardinal’s aunt.

Announcements: 

• ENC’s anniversary/convergence is the 20th of Feb (Poacher, Cardinal and Shocker set to attend)
• Cornerstone Region Launch March 6th 
• F3 Marco Anniversary March 13th
• Clown Car to Chowanoke March 20th
• Camden is kicking off and we would like a few pax to attend their first workout. 
• F3 Bible study (Core 52) continues on Monday 02/15. Get your book if you haven’t we are covering week 2!!

EXTRA CREDIT

Poacher and Cardinal opted to polish this workout off

Burpee ladders starting with 7 and ending with 1 with 50m sprints in between

Q’s O’ the Week

• Rock The Bells Tuesday 02/09: Barney
• Running/Walking Tall Wednesday 02/10: Blue and Poacher
• Ruckin’ Thursday 02/11: Schmiddy
• Herringbone Beatdown 02/13: Cardinal