The plan was to pull together bits and pieces of various workouts related to the start/end of The Skunk and launch of The Rooster. Then the rain came and that made a fragile plan all the more delicate. However the PAX of the Northern Province are always game for a challenge, and with the rain pouring down on us, we did as follows.
The four workouts below were the basis for the various exercises we did, with little Pumpkin modifications along the way.
Soft Launch of the Skunk: https://f3churham.com/dora-and-the-circle-burp/
Homeless Skunk:
https://f3churham.com/10-12-2022-the-skunk-oh-dora-just-leave-no-wait-come-back-now-leave-no-come-back/
ERA Trial Run: https://f3churham.com/11-02-2022-the-skunk-trial-run/
And finally, first official Rooster workout: https://f3churham.com/12-09-2022-duck-and-weave-the-three-day-dora-or-what-the-trip-nip-taught-me-about-hillsborough-and-f3/
Up at the elementary school, under the awning, we found ourselves with an FNG – Matt. He is from Hillsborough, born and raised, and found the group through the website. After a brief welcome/intro/disclaimer, did our warm up…
WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Merkins (5 IC), Arm Circles (ugh, thank Spud for this one!) – out to the side x10 IC forward and reverse, out in front x10 IC forward and reverse, straight up overhead x10 IC forward and reverse, back to out front x 10 forward/reverse, and finally back out to the side x 10, forwrad/reverse.
30 seconds of line hops front/back, then 30 seconds side to side.
THE THANG
DORAs were used in 3 of the 4 workouts above, and the original plan was to utilize the picnic tables at the HS for the second/squat section of the DORA, as Cortes included them in his trial run here, but with our new location up by the awning, we modified with a standard squat.
100 merkins – every 5 merkins, rotate through to the following: regular, wide arm, diamond, crucible, jackass).
200 squats
500 core exercises – every 10 reps, rotate through the following (all single count): LBCs, Hammers, Flutters, Crunchy frogs, Homer to marge (this was a call back to Knope's 3 day mega dora, with day 1 at the rock being arm/chest day, day 2 here at the rooster being ab day, and day 3 at Duck & Weave being a leg day. They did a dozen or so ab exercises that day, over and over and over again).
Once complete, we moseyed over to the blocks for a BOMBS workout from Cortes's trial run here (note: he did NOT include blocks…). 10 Blockees, 15 OH press w/block, 15 merkins on the block, 15 Big boy sit ups w/block, 25 squats w/block.
Mosey back to start.
Merkin Jax – pyramid pairing one merkin with one cadence count plank jack. Keep ratio the same going up to five and back down to one.
MARY:
Start going around the circle, each PAX picking a mary exercise.
Count – X factor, in cadence
Nickelback – NP Boat Canoe
Snooki – Freddy Mercuries
Matt/Regulator – LBCs (thrown right into the fire!)
ANNOUNCEMENTS / COT:
Quarterly Report 8/9
Dad Camp 8/15-8/17
Bulls Game 8/30
Pop up workout & no shower happy hour 9/17
Good news about Nickelback's grandmother – she's making progress and will hopefully be moving to rehab by the end of the week.
YHC took us out with a reminder that everyone you come in contact with has something to teach you. It may not be obvious on the surface, but take the time to learn about the people in your lives, and you will learn something you didn't know before.