F3 Greenwood

Good crowd this morning for a cold Double Dora.

 

Warm-up

20 SSH IC

20 Burpees OYO

Indian Run around the school – Pax in the back does 5 Merkins

 

Workout

Partner up

Dora- 100 SQUATS – 200 LBC – 300 CURLS

PAX 1 does work at top of the concrete steps while PAX 2 does 5 Man Makers at bottom of concrete steps.

Dora – 100 OVERHEAD PRESSES – 200 V-UPS – 300 CHEST PRESSES

PAX 1 does work at top of concrete steps while PAX 2 does 10 Merkins at bottom of concrete steps.

 

Announcements

Lunch today at Fusion 12:15

Saturday workout at The Shipyard  6:00

Run Your Ice Off 5k or 8k  Feb 3

 

Prayer Request

None

 

Great work by all this morning.  Really didn’t expect to see such a good turn out this morning with the temps.

I think Sugar hit the nail on the head.  Hardest part of these mornings is getting out of your vehicle.  Might be a good idea to not run any heat in your vehicle on your way to the AO in the mornings.  It’ll probably make it a lot easier to get out and get going.

Pleasure leading everyone this morning.

 

Beano