It’s a bird, it’s a plane, no… it’s Dora Bombs.

4 Pax kicked complacency in the teeth and strolled into the gloom like champs this morning.
DISCLAIMER
PRAYER
COP
SSH – 10 IC

Merkins – 5 IC transition into a 60-sec plank

WMH – 10 count each leg and center

LBACs – 10 IC forward and reverse.

light mosey 100 yards and back.
THE THANG
Pam from IS sent out a Q a few weeks ago when one of his pax needed some ideas. This morning I used it and modified it a tad.

• DORA – partner up Partner 1 runs about 30 yards and back while partner 2 does 100 chicken peckers. Flip flop until all reps are completed. Transition into 100 Mike Tyson’s (modified from 200), then into 300 reverse crunches.
• BOMBS=  A standard F3 workout. 50 Burpees, 100 Overhead claps, 150 Merkins, 200 BBSU, 250 Squats. (We made it about halfway through the BBSU before time was called.)

MARY
No time.
CIRCLE OF TRUST
PRAYER
MOLESKIN

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