Super Dora after 50 Blockies

AO: The Ridge

When: 05/07/2021


Number of Pax: 11

Pax Names: Beatbox, Better Call Saul, BoilerUp, El Dinghy, Foundation, Hanger, Happy Camper, John Denver, Pi 3.14, Second City, StormChaser,

Number of FNGS: 0

FNG Names:

QIC: Pi 3.14

The BackBlast:


Good morning!
We are not professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed. We acknowledge that there is a new risk we all face, COVID-19. Keep 15+ feet workout distance at all times and respect non-F3 walkers and runner’s space.”


SSH (35)
Good Mornings (12)
High knees (20)
Abe Vigodas (12)
Arm Circles (10+10)

Blockies (25)

Blockies (25)

Mosey to the first cone at base of hill w/coupon

(Teams of three)


Mega Dora 1-2-3 w/Cusack

One teammate run down to the bottom of the path, teammate two stays and will begin

100 High Pulls
200 Overhead Press
300 Curls

Third teammate will head to the bottom of the path with coupon Cusack style and relieve teammate one. Teammate one will then head back up the path Cusack style and relieve teammate two

Beginning station
Teammate two will begin
100 merkins
200 LBCs
300 Squats

Mosey back to flags w/coupon



Flutter kicks w/coupon (40)
Side Bends w/ coupon(25 ea. side)
Plank w/coupon until 6:00a

CoR & NoR

SiteQ read Announcements from Slack Info Only channel

Dear Lord, thank you for the ability to get up, roll out of bed, the courage to make good decisions that make us better. Thank you for the strength of F³ Crossroads and the strength of this brotherhood. Thank you for strong men that surround me here. We pray that we may stay strong through these times of uncertainty and stress. Please help remove the fear and give us guidance and give our leaders vision to get back to the known. We pray for educators who have an extremely tough job right now. Lord, we pray for Carmen Sandiego’s dad who is recovering from a stroke. We also pray for Kristen Howard who is battling her third bout with third different cancer, Tom Robb who is recovering from a heart attack and Half Price’s MIL in a Coma after heart surgery.

In Jesus’ name we pray, Amen

Naked Man Moleskin
Thank you brothers for joining me this morning.

The following 10 morsels of wisdom were taken from Earl Nightingale’s essay, “Lead the Field”.

1. “If the grass is greener on the other side it’s probably getting better care.”
2. “Each of us creates his or her own life largely by our attitude.”
3. “You can control your attitude. Set it each morning.”
4. “It is our attitude toward life that determines life’s attitude toward us. We get back what we put out.”
5. “Others treat us as we treat them. They react to us. They only give us back a reflection of our own attitude.”
6. “Most people begin their day in neutral. They will simply react to whatever confronts them.”
7. “Gratitude and expectancy are the best attitude.”
8. “. . . Our outlook on life is a kind of paint brush and with it we paint our world. It can be bright and filled with hope and satisfaction or it can be dark and gloomy. The world we experience is a reflection of our attitude.”
9. “Don’t take the attitude of waiting for people to be nice to you – be nice to themthem
10. “Be positive, cheerful, grateful and expectant.”