Dora’s Family

AO: Donut Shop

When: 05/04/2022


Number of Pax: 11

Pax Names: Bronco, Fogger, Hackey Sack, Kipling, Kodak, LED, Little Finger, McFeely, RERUN, Sir Topham, Webelos,

Number of FNGS: 0

FNG Names:

QIC: Bronco

The BackBlast:

It was great to Q with this group of 11. Sir Topham threw it down on the wheelbarrow! Little Finger, Rerun, and I locked in and got 800 reps D-O-N-E. Kodak pulled back in after a trail marathon over the weekend. Kipling brought it home on the reps and the coffee. Modifications were made, but all PAX go their reps.

CONDITIONS: Clearly and 40s


In a circle, side shuffle around returning to your block, then perform warm-up:

Clockwise: Footloose Jacks (15); Counter: Merkin (10 – 4 count)

Clockwise: Mountain Climber (15); Counter: Windmill (12)

Clockwise: Goofballs (15); Counter: Heel Taps (15)

THANG 1: Flora

Partner Up

100 Merkins – P1 does 10 reps with feet on coupon. P2 holds plank with feet on his coupon. Flapjack.

200 LBCs – P1 does 20 LBCs holding coupon high on chest. P2 holds legs off ground, and extends arms w/ coupon over chest. Flapjack.

300 Squats – P1 does 25 squats. P2 holds coupon squat ready. Flapjack.

Mosey to Garage, Rifle carry to lower level

Fire bucket brigade to wall and back x3

Curls Press Raises Squat (CPRS) – 2 reps each, 10 sets

Partners work to wheelbarrow up and down

Mosey back to Donut Shop, Rifle carry


Flutter with Block – 20


A mission statement says why an organization exists. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. We can show leadership by showing up for ourselves, showing up for our fellow PAX, and leading a workout. And community leadership is something we can grow within our region. Volunteering can be a good place to start. We can do even more. Bring your leadership to the group!

F3 Five Core Principles

(1) Free

(2) Open To All Men

(3) Held Outside

(4) Peer-Led

(5) Ends With A Circle of Trust

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