This workout is originally designed as a 3-man Dora. Made some mods to eliminate the counting, focus on form, and facilitate mumble chatter/fellowship.

Warm Up
Typical Stuff
Also took time to review five tenets of F3:
1. Free
2. Open to all Men
3. Occurs outdoors, rain or shine
4. Peer led in a rotating fashion, with no formal certification necessary
5. Always ends in Circle of Trust

Main Event
Split into 3-Man teams. We had 8 HIMs so we split in to 4-Man teams. Two men on each team performed as “conjoined twins” (it will make sense once as you continue reading).

Three stations – upper body, core, and running. Upper body on one end of parking lot, core on opposite end of lot. One man starts at upper body Station, second man starts at core station, and third man is the runner. Men at upper and core stations start respective exercises. Runner starts at upper body station. Runs to core, back to upper, back to core, and then switches with man at core. That man becomes Runner. Runs down/back/down and then switches with man at upper station; that man becomes the runner. Continue in this fashion such that each man serves as Runner three times.

Performed this routine for three rounds. Exercises for each round:
1. Merkins and Flutterkicks
2. Hand release merkins and WW2
3. Burpees and Gas pumps

Mary
Merkin RoF

Announcements
F3 Banquet Thursday at 2000 at The Wall. BYOB and bring a chair. Will be fun.

COT
Prior to workout, I was complaining about some Big Dogs from my corporate office being in town this week, and thus all the work and stress that goes along with the related “dog and pony show”. Yet, in fairness, it shouldn’t take a visit from VIPs to get us to focus on fundamentals. Rather, we as Leaders need to have to discipline to lead and do the right things at all times.

Thanks for the support as always. Have a great holiday season!