Tag: Steak Knives (F3 Cape Fear)

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40 second soul crusher

AO: handsomizer
Q: Freakonomics
PAX: Spinal Tap, Puzzlah, Natural Ice – CBO, Old Maid, Steak Knives (F3 Cape Fear), Butter Knife – F3 Knoxville, @duece-and-a-half
FNGs: None
COUNT: 8
CONDITIONS: misty and warm

WARMUP: the usual

THE THANG:

40 seconds max with 5 second transition of the following: merkins, squats, Carolina dry docks, lunges, burpees, shoulder taps. Sprint to next level in the garage and repeat 5 times.

Throw a round of bear crawls in, two rounds of max dips, and a few downward dogs at the end.

ANNOUNCEMENTS:
Natural Ice – CBO is hosting a Superbowl party. Hit him for more details.
COT: traveling mercy for the great down range guys who came out. Remember to be present and reflect on the good things God has given us.

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Dirty Dora

AO: titan
Q: Natural Ice – CBO
PAX: Sherlock, Spinal Tap, bluemule, CubCadet, Tim the Toolman, Right Said, Pep, Steak Knives (F3 Cape Fear), Natural Ice – CBO, Aquaman, Deuce and a half
FNGs: None
COUNT: 11
CONDITIONS: Perfect

WARMUP: SSH, Merkins, Squats, LBCs, a little yoga stretching
Big long grapevine mosey

THE THANG: Dirty Dora

Pax Partnered up at the play ground for a typical Dora consisting of 100 cumulative merkins, 200 squats, and 300 LBCs. However there was a Dirt Dora Twist – before starting the cumulative exercise PAX had buy-in of 5 pull ups and 5 burpees, every round.

After completion we went for a bear crawl up the hill, because we do hard things.

ANNOUNCEMENTS: Lean Pax is getting close to completion

COT: Prayers were lifted!