• When: 09/29/15
  • QIC: Llama & Improv
  • The PAX: Teddy, On Ramp, Silver Bullet, Showgirl, Backhoe, FroYo, Lowdot, Flay, Squint, Chewy, Pondo, Odyssey, Sidesaddle, Bubs, Holy Poker, Green Tree, Pie, Backdraft

Football Drills + Old School Dora = BEATDOWN

21 Pax posted in the gloom to #GetBetter at #Woodshed.  2 is better than 1, so Llama took on his VQ with a little assistance from YHC.  Llama is too humble to share but he not only played Division 1 football at Liberty University, he also played for the Barcelona Dragons in NFL Europe.  Needless-to-say…the Pax was going to see some football drills mixed into today’s workout.  YHC realized that we haven’t done a true, old school, full-on, Dora in a while so it was on…


Conditions: 75 Degrees and 96% Humidity



Mosey to basketball court


5 Cut-ups / Up-Downs

High Knees – Out & Back

Butt Kickers – Out & Back

Low Shuffle – Out & Back

Karaoke – Out & Back



  • SSH 20 x IC
  • Imperial Walker 20 x IC
  • Mt. Climbers 20 x IC
  • Little Arm Circles – Forward 20 x IC
  • Little Arm Circles – Backwards 20 x IC
  • Shoulder Press 20 x IC
  • Carolina Dry Dock 20 x OYO


3 Cut-ups / Up-Downs


Mosey to the field along the fence


Partner Up with someone of similar speed and fitness

Original Dora 1-2-3: Partners remain together

  • 100 Merkins per team (chest)
  • 200 BBSs per team (core)
  • 300 Wide squats per team (legs)


Mosey back to COP


Merkins 10 x OYO

Flutterkicks 20 x IC

LBCs 20 x OYO

Merkins 8 x OYO

Hello Dolly 20 x IC

Rosilita 20 x IC

Merkins 5 x OYO



Jailbreak to COT



Devo – Llama



  • Cottonmouth Pre-blast is live.  0600 on 11/7/15  Get on it!
  • Palmetto 200 sign-up is active and so is the preblast. The cost goes up at the end of this month. There is also a F3 discount code. Check the preblast here for details: #F3P200
  • Mud Run sign-up has been extended through 10/3 but that is the ABSOLUTE drop-dead deadline. One thing’s for sure, given how many “Mud Run” posts I had to sift through on the F3Nation site to find the preblast it’s clear just about every region is putting in their work. Are you? Is your AO? Are you even going to participate in it? Don’t think. Just sign up. Preblast here: Mud Run
  • The #Leap rolls on with major launches 11/7 in Savannah, Augusta, and Knoxville. Have some FNG’s in those markets? Sign them up for emails here: #Leap
  • On a local expansion front #Blitz launched at Memorial Stadium this morning. Cornstache is the AOQ and is looking to make this a creative, thirty minute beatdown. The workout is 5:45-6:15 but promises to pack enough pain to fill a more typical 45 minute workout. While ‘Stache would appreciate your support he is hoping to cultivate a new group of pax. If you know anyone in the Rosewood area please get those guys to this workout.
  • HDHH – 5:15 PM Wednesday at Henry’s
  • Lunch – 12:00 PM Thursday at Salarita’s in the Vista

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