Dora and her Merkins at FreeState

AO: FreeState

QIC: Horshack

PAX – 5: Magoo, CashOnly, Winston, Deagle, Horshack

Warm Up

· Side Straddle Hops x 25 IC

· Willie Mays Hayes x 15 IC

· 2 laps around blacktop (karaoke)

· Alarm Clock x 10 OYO

· Hill Billies x 15 IC

· 2 laps around blacktop (high knees)

· Chinooks x 10 IC each way

· Michael Phelps x 15 IC

· Rotten Cherry Pickers x 10 IC

· Stretching – 90 seconds OYO

The Thang

· Playground of Pain (round one) 45 seconds on /15 to transition and recover

o Dips

o Bonnie Blairs

o Chin Ups (facing palm – assisted)

o Box Jumps

o See Saw Plank

· Dora 3 – 2 – 1 (two groups x 1 lap around the field)

o 300 Heel Touch Squats

o 200 Incline Merkins

o 100 Balls to the Wall


· Knee Forward Plank – Alternating knees

· Reverse Crunches x 20 IC

· See-Saws (on elbows) 10/10/10

· Plank Jacks x 15 IC

· Protractor 60 sec

· Flutter x 20 IC

COT: Q-Source (F2 – Language)

· Effective groups have a unique language that distinguishes their purpose and activities from the common culture.

· Culture has a way of changing the meaning of words overtime. Dredd says culture “denatures” the meaning of words, which means “to take away or alter the natural qualities of”

· For F3 – that’s the Lexicon and Exicon.

· Everywhere you go in F3 Nation, the language is used fairly consistently.

· A group having its own language also may have the side effect of keeping it exclusive to others which is not the intent of F3.

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