KY Dora Luvin' - F3 Summerville

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

Intro: YHC has been out on the IR list for two weeks and was extra motivated to get back into the gloom and lead the Q. This Q was deceptively hard, even YHC underestimated it. YHC really enjoys putting a good DORA workout together because it is a different beast than the normal BC workouts. They give us an opportunity to pace ourselves and learn to lean in on our team to meet the objective. YHC originally thought about holding the Q in the rain, but quickly realized that would have been even more brutal.

Conditions: 71F and “Moist”

FNGs: None

COP: Shuffle step to the pavilion to get the heart rate up.

The Thang:

Partner up and pass out Q Cards covering the steps of the Dora (it was complex and it was Monday morning – recipe for disaster). Reps are split between the partners, up to the PAX to tag in their partner and split the reps. P2 rests while P1 works, and switch. All exercises with a ruck unless otherwise noted

100 Jumping Jacks (no ruck)
90 Squats
80 Lunges
70 Ruck Curls
60 Mountain Climbers
50 Burpees (ruck optional)
40 Plank Shoulder Taps
30 Sit-Ups
20 Jump Squats (no ruck)
10 Push-ups

Rinse and repeat until time

Mary: No Mary, but did take a short ruck walk to bring the heart rate back down

Numberama: 3

Namerama: Prius (Respect), Defib, KY

Pledge and COT

Announcements: None

Devo: Beware of the drift in our personal lives. Drift away from our chosen mission is inevitable and we as HIM must constantly be on guard and correct when it happens. There are three ways to battle the drift from our goals.

First: have an objective. We should have a objective in the following parts of our lives as applicable: Relationship with significant other, Family, Career, and Fitness. Without having an objective, we are like a rudderless boat

Second: Accountability. Personal accountability is easy to do, it just takes us doing it. Additionally, develop a band of brothers that can help with accountability. We’re all part of F3 and that is a natural place to look.

Third: Daily AAR Lookbacks. I often read GORUCK AARs (After Action Report) or Spartan Race AARs, or F3 Blastbacks. When is the last time you did an AAR on your day, week, etc? Do a daily AAR on your life to identify what went well, what needs improvement, and if what was done gets you closer to your goals.

Moleskin: The PAX ended up making it through one and a half rounds of DORA and was sufficiently wrecked afterwards. Don’t think anyone in the PAX left anything on the table. There was originally a mile ruck planned pre & post Q, but the rain messed that plan up. Ultimately this Q turned into a true hard hitting HIIT workout and didn’t let up. Good work men!