F3 Basics – Old routines for a new AO

Beautiful early summer predawn mild temp morning.

DISCLAIMER
PRAYER
COP
Motivator from 7 (IC)

TTT (IC) X 10

Abe Vigoda (IC) X 10

WMH – 10 count each side

Imperial Walkers (IC) X 25

LBACs (IC) X 10, reverse (IC) X 10, cherry pickers, Moroccan nightclub, recover

Merkins (IC) X 10

Slaughter Starter (yes it is, it’s still in the warm-up)

THE THANG
The goal was to introduce some newer PAX (2 of the 3 were MIA….) to some F3 classics.

Dora 1-2-3.  The classic Dora as written in the Exicon is a partner routine where one partner sprints a length of approximately 100 yards (hills are a nice touch) while the other partner completes reps of 100 merkins, 200 LBCs and 300 squats.  Variations are often used by substituting different moves or adjusting reps up or down.  Reps are cumulative.

First up was a straight up Dora 1-2-3

Second was a modified Dora with Dry Docks/American Hammers/Mtn Climbers

Next was a single BLIMPS across the parking lot (5 burpees, 10 lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats)

Followed by the Bearmuda Triangle – set up 3 stations approximately 30 yards apart in a triangle.  Start by bear crawling in a clockwise direction and do 1 burpee upon arrival at the next station.  Continue around the circuit in a clockwise direction and increase the number by 1 at each station (1, 2, 3, 4, etc.) with a goal of 10 burpees.

MARY
Flutter Kicks (IC) X 42

Dying Cock Roach on the QICs command

Boat/Canoe on the QICs command

CIRCLE OF TRUST
PRAYER