Dora with a Twist

The weather is here, wish you were beautiful. I might have that saying backwards, but nonetheless, it was a perfect day for an afternoon workout and 14 HIM’s came out to push the rock. Some arrived early for some EC and some came in on two wheels, but all gave max effort and hopefully left feeling like they had received a proper beatdown.

After a short disclaimer, we warmed up with some SSH’s, Don Q’s and Morrocan Night Clubs then headed for the small soccer field for a little Dora with a Twist. It went something like this:

Partner up and both partners start on one sideline. Perform 20 Burpee’s as a team and then Partner Wheelbarrow to the opposite sideline and perform 100 Merkins as a team. Switch for Partner Wheelbarrow back across the field. Repeat with 20 Burpee’s and 200 Imperial Squats then 20 Burpee’s and 300 LBC’s. Good job by the PAX on the wheelbarrow’s, the arms and shoulders were burning after three trips across the field.

Let’s head to the bleachers for a 10 to 1 Countdown. Dips, Step Ups and Derkins with a run across the field and back between each set.

Getting short on time, but I still wanted to give everyone a good leg burn before we finished up. Mosey to the large lot at the playground and line up on the curb. Perform Rocky Balboa’s on the curb while each PAX takes a turn running across the lot and back. Now that the calf’s are burning, let’s repeat with Tiger Squats to hit the quads. Time’s up, head back to the flag.

COT/BOM

Thought for the day….

Most of you are aware of the physical and personal health challenges that are a regular staple of F3 Gashouse. Roadie has just issued a 40 day challenge and Pizza Man issues a daily exercise challenge each month. These are an awesome way to get in better physical condition, develop healthy habits and also have others to hold you accountable. Some PAX will modify the challenge to make it more difficult, others will use it to get to the next level and for some it will be a struggle to complete. Remember, it’s you vs. you and you are working to get better.

My question to each of you is this, “What are you doing for a Spiritual Challenge”? Are you committed to reading scripture daily, doing devotions, attending “spiritual workouts” like the Forge, worship services or a bible study? What would your before and after picture look like after a 40 Day Spiritual Challenge? Remember the 3 F’s – Fitness, Fellowship and Faith. Think about challenging yourself on the Third F and I promise you will be rewarded beyond measure.

Pledge

Announcements – Convergence at The Yank on Nov. 10th with 3rd F event following, Christmastown 5k, Christmas Party Dec. 15th

Prayer Requests

Powerball and Family – loss of mother in law

Tiger – life decisions

Those battling addictions

Those taking on leadership roles and Site Q’s

The Lost

Nameorama and YHC closed us in prayer.

Broke