Back to Basics Dora

Back to Basics Dora

Workout Date:



Texas Ranger


Rousey (R), Lombardi (R), Beefsteak, Yellow Cake (DR), Jeter, Spork, Rubber, Humpback, Sade (Kotter), O'Douls, Speed Bump, Cross Stitch, Elmers (R), FNG Jon aka Tandem

The Thang:

AO: BombSquad

70’s, 90% humidity

Finally got a chance to Q for the first time since the middle of July and decided that I was going to try to make the most of it. Ran into Sade’ in our neighborhood this past weekend and not so subtly asked him if he was going to make it on Monday. He assured me that he was, so it was good to see him out in the gloom this morning. Our neighborhood also had a little Bike Crawl this past weekend, where we got to bike around from house to house and meet some neighbors and enjoy some beverages. Took that as a great opportunity to try and EH somebody. Luckily (or maybe unluckily for him?) I met one of my neighbors, Jon. We got to talking and low and behold he is one of the few neighborhood guys that hasn’t been roped into our little group yet. “Well let me just show you what its like, I’ll pick you up on Monday morning!” (Hint for those that are reading: that’s all it takes to EH somebody, it’s really easy guys… come on now)

But seriously, Jon was a good guy and seemed like he could benefit from meeting a bunch of other like minded crazy dads that wake up at unseemly hours to move some cinderblocks and had the right attitude and open mind to give it a go. So I picked him up right at 0500, where he was already waiting for me, and we headed off to the AO. Took the chance to explain some more about F3 and what to expect this morning. Got to the AO and found a good mix of vets, newer pax, and a DR pax!

1 Minute Warning

Quick intro and disclaimer given and we’re off!

COP – Since Speed Bump was there and his VQ is coming up, we had to make sure that he was up to the task and decided to test out his cadence. So I had him lead the first few exercises until I was satisfied.

SSH x 10 IC (10… seriously?? Not satisfied, do it again)

IW x 20 IC (Ok thats better)

10 Merkins OYO

LBAC x 15 IC (keep the arms out)

With a upcoming VQ and a FNG… lets go over the 5 core principles, mission of F3, and the credo

LBAC IR x 15 IC, TTT x 20 IC, Windmill x 15 IC

Group Mosey around the AO to end up at the coupon pile. Grab a block and head to the front awning.

Partner up for DORA-


P1 – Merkins

P2 – Bear crawl to the Cross and back


P1 – Curls

P2 – Run around the circle


P1 – Squats (with or w/o the block)

P2 – Run to the edge of the big lot and back

Mosey to pick up the 6/FNG, Mosey back to the circle and line up on the curbe

Conveyor Belt

One by one, PAX will call out an exercise for the group to AMRAP. The PAX that calls the exercise will run around the circle as the timer. Rotate down the line.

  • OH Press
  • Blockees
  • Merkins
  • LBC
  • Dying Cockroaches
  • Block Swings
  • Flutterkicks
  • Curls
  • (probably a one or two more that I can’t quite remember)

Take the coupons back to the block pile and circle up at the flag.

Only had enough time to do a couple of quick stretches.


Count-O-Rama – 15

FNG – Tandem since I met him at the Bike Crawl

Announcements – Get on the Q sheets, Freed to Bleed, other typical stuff
Prayer requests – Unspoken

Always an honor to lead!

– TR