Dora goes to Court

October 7,2017

Largemouth

Today was my VQ! The morning started off on the Waterfront at Festival Park. We had 10 PAX members , including three FNG’S!!! I was a little nervous but I had done my homework and was ready . Spent much of the week scoping out new areas and

Conditions : 60 degrees and muggy – clear skies

Disclaimer and Welcome : Push yourself but don’t over do it!

The Thang:

Warm up :

exercise in candace

• SSH x 15
• Good Mornings x 15
• Finkle Swings x 10 R/L legs

Moseyed on over to Beaufort County Courthouse for some Dora’s . We partnered up and meet in front of the steps at the courthouse. We performed (with our partner)

• 100 merkins
• 200 LBC
• 300 Side Straddle Hops

*While one partner was performing the exercise the other ran steps of the courthouse to the top and performed 5 air squats and the went down the other side switching with their partner until all the exercises where done.

Moseyed down second street turning left  on main and headed east to the first alley.

• Partnered up and did Balls to the Wall while other person sprinted down alley and back then partners switched . Each group did this X 3

Moseyed down W. main , stopping by to speak to our brothers at Ruff Cutts and encourage them to come join us!

• Performed a Indian Run back to starting point at Gazebo .
• OYO 10 counts-
• Exercises – squats ,merkins, burpees.
• started on one end – did 1 squat, ran to the middle,  did 2 merkins , ran to other end did 3 burpees , etc.. until you reached 10 and repeated backwards from 10 to 1.

Circled up and did ab workout

• 3X20 American hammers OYO
• Partner feet throw down 1×15 OYO

Pray request: 

• Matlock’s daughter, as she is expecting her second child.
• Conk Fritters mothers up coming surgery.
• Greg Cooper ALS.
• Continued pray for unity in our country .
• For us the to be the men and spiritual leaders of our family that Gods created us to be.