Dora 1-2-3 with a Twist!

QIC: no-see-um
PAX POSTED: no-see-um, no-ski, dba, bartman, dillio, heisenberg

Warm Up: (All IC)
Mosey
-SSH x 20
-Imp Walkers x 15
-Plank Jacks x 10
-Mtn Climbers x 10

Mosey
-Cotton Pickers x 12
-Baby Arm Circles x 12
-Overhead Claps x 12
-Crab Cakes x 12

Lt Danger Time: Lunge/Lunge/Squat/Merkin) up to 5 Squats/Merkins

Partner up:
-Dora 1-2-3 (100 Merkins, 200 LBCs, 300 Squats) with a twist…..

After each exercise completed then each Pax and his partner must complete wheelbarrow walk down two sides of basketball courts and then switch to next partner.

Mary:
-Crunchy Frogs
-Alphabet
-LBC’s
-Flutter Kicks
-American Hammers
-Plank x30 secs / Elbow Plank x20 secs / Plank x 20 secs

Finished things off with 15 Bobby Hurley’s OYO!

COT:
-Men prayed for all the people caught in Hurricane Harvey’s path, those who lost their lives, those still trapped, the elderly, the entire region for recovery and comfort.

-Thankful to have Heisenberg out after his ant bite episode over the weekend……even though he found us a little late this am. He made it out that and that is what counts!

-Prayers for Fiveoh’s little one and hope she’s feeling better. And looking forward to Fiveoh’s return on Thursday and thankful his procedure and recovery went well.

Moleskin:

-YHC glad to be back at #TheRanch and have missed three workouts in a row. I knew taking the Q was probably only way I could survive after my 20th class reunion festivities this past weekend.

-The men of F3Lutz seem to be chattering a little more and awesome to have a Six Pack out for a Tuesday workout in the gloom.

-YHC can tell everyone is getting stronger and more comfortable with the group!

-Heisenberg will miss Thursday but we hope he can EH some of his bible study/fraternity meeting pals to come out to an F3 workout soon!

By | 2017-08-29T21:16:03+00:00 August 29th, 2017|Back Blasts|0 Comments

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