Dora! Dora! Dora! Part Deux

WELCOME

F3 Mission – plant, grow and serve small workout groups for men for the invigoration of male community leadership.

F3 Core Principles

1. Free of charge
2. open to all men
3. held outdoors
4. peer lead
5. ends with a COT

F3 Creed – leave no man behind, but leave no man where you find him.

WARMUP

• Good morning x5 IC
• Moroccan Night Club x10 IC
• Abe Vigoda x10 IC
• Arm Circle Complex x10 IC
• Texas Toast (Tennessee Rocking Chair) x10 IC
• SSH x15 IC

THE THANG

• Coupon OHC to bottom of the Amp
• Upper Body Dora
  • Travel = 2 level amp lap stopping midway for the exercise
  • P1 (timer) run & execute 10CC Box Cutter then return while P2 performs Hand Release Merkins (150 total as a pair) 
  • P1 (timer) run & execute 10CC full flutter kicks then return while P2 performs curls (150 total as a pair)
  • P1 (timer) run & execute 10CC Low Dolly then return while P2 performs Dips (150 total as a pair)
• Lower Body Dora
  • Travel = 2 level amp lap stopping midway for the exercise 
  • P1 (timer) run & execute 10CC LBCs then return while P2 performs Cactus Squats (100 total as a pair)
  • P1 (timer) run & execute 10CC American Hammers then return while P2 performs Block SSHs (100 total as a pair)
  • P1 (timer) run & execute 10CC Explosions then return while P2 performs Bulgarian Split Squats (100 total as a pair; be sure to switch your feet) 
• Return to the flag

MARY

• Freddie Mercury x10 IC
• Adductor leg lift w/ coupon x10 IC ea leg 
• Hip Flexor leg lift w/coupon x10 IC ea leg
• Cumberland County Viaduct x10 IC ea side
• 60-sec Overhead Hold
• 45-sec Al Gore with Leadership moment

MOLESKIN

Leadership moment- Romans 12 (6-8) reminds us that we have each been given a different set of gifts. And we know that whatever we do that we should trust in God and do it fully. So if you’re called to teach, then teach; if you’re called to 

contribute, do so with generosity; if called to lead, do so with diligence. Whatever you do, be humble & contrite, and trust in the LORD with all your heart, on your own intelligence do not rely (Proverbs 3:5).