BACKBLAST 5/21/26 Dora WOD at The HUB!

QIC: Mufasa

PAX: Campbells, HHH, LaLoyd, Lights Out, O.G., Pheidippides, Trader Joe, and Mufasa.

8 PAX headed out to The Hub this nice upper 40’s morning for a Dora based WOD. Below is what we did this morning.

Warm Up

Good Morning’s OYO while I went over F3 Mission, 5 Pillars, and F3 Credo.

Bean Pickers X 10 IC

Hillbillies X 10 IC

ISP X 10 IC

Arm Circles forward & reverse x 10 IC

The Thang

Grab coupons and Mosey to Mo 7’s for Dora. Timer PAX run to sign and back while partner does below exercises.

100 skull crushers

200 curls

300 high pulls

Mosey over to GSC for Pie Time!

Pinky pies OYO starting with 10 Incline Merkins & 1 dip. Finish when get to 1 merkin and 10 dips.

Four count step ups X 20 IC

20 LBC’s OYO

Four count side step ups each leg X 20 IC

20 LBC’s after each leg side setups

Repeato of step up’s & LBC’s above. We did two rounds.

Then mosey over to side hill for a respect Ode to Scarecrow.

Fire Hydrants each leg X 10 IC

Donkey Kicks each leg X 10 IC

Bird Dogs X 10 IC

Mary

N/A

Moleskin

Was nice to get back out to The Hub this morning and lead. Been a few late nights this week with my mother in law in at home hospice care. Appreciate everyone prayers since the end is coming very soon for her or when God is ready to take her. I felt that I needed to do a quick PSA before COT prayer. Last week my wife cousin husband past away with unexpected heart attack at 61. He was a great guy, but he loved his beers and cigs. I just thought I mention the importance of the lifestyle choices we make outside the workouts can lead to some tough outcomes sometimes. My intent is not to be a buzz kill, but just to show lifestyle choices can sometimes lead to tough futures. I also stated how grateful I am for PacRat & Lights Out for planting seeds of cutting out drinking and cleaning up my diet choices.

We had a great crew of 8 this morning though! Everyone put in great effort and got in a good sweat this morning. Also had a first with Heisenberg making a pit stop before the WOD to drop off HHH some of WI finest brews and noticed he had an interesting guest sitting shotgun. He picked up a random hitch hiker and we had a little cig aroma before the beatdown. But props to Heisenberg for helping out a lost soul get to a little farther down the road, and he prayed with him too. You are a true him brother, but be a little careful of who you pick up in the future lol.

Thank you all for posting this morning, and giving me the opportunity to lead. Grateful for you all! Until next time, Mufasa.