01/25/2023 - Iron Lion - Tempo DORA

AO: Iron Lion

When: 01/25/2023


Number of Pax: 11

Pax Names:

DR Names:

Number of FNGS:

FNG Names:

QIC: Backdraft


Welcome to a Snowy Day and we were all grateful for safe driving. Quickly we jumped into the F3 disclaimers but since there was no FNGs, we went right into some Warm O Ramas. Thank you to all who brought hammers and especially @speaker city for the use of the Marker Lights.

Mumblechatter was on point as we reminisced on the times we were all tasked with carrying our fellow brothers either through Wheel Barrows (Thanks @cupcake) or partner squats (thanks @shandy and @curds) or other times when one of the partners seemed to draw the “heavy” straw!


Motivators from 5

Imperial Walkers

Arm Circles with special addition of Scratch da Kitty and Booty

Good Mornings



The Thang

TEMPO DORA FOCUSED THANG. I tend to fly through DORA works because I want to be a force to be reckoned with regarding getting the numbers in. Todays focus will be on form and tempo so…

Pax paired up and were tasked with:

40 Burpees (Max 10 reps) while Partner Ran to Tire and Swung 10 Right Arm/10 Left Arm

80 Merkins (Max 20 reps)….

120 Curls (Max 30 reps)….

160 Chest Press (Max 40 reps)….

200 Air Squats (Max 50 reps)….

80 Chest Press (Max 40 reps)….


Mother of Mary

Leg Lifts over Coupon

Freddie Mercs


Heels to Heavan

Circle of Trust

Was grateful for everyone attending and reminded ourselves that sometimes our other persona wants to sleep in and skip a day, but our F3 persona needs to remind us why we are out there doing the work. Challenge ourselves every day to be better than you were the day before. Work hard and support each other.


Prayers for Swass, Hot Box, and our family as we begin the process of letting one of our dogs take the next journey without us.

Prayers and Moment of Silence for unspoken needs.


Naked Man Moleskin

Truly humbled by the men in F3 and I could not imagine my life without it. I think about all the life choices that have brought me to where I am no and think how easily one or two decisions would have placed me on a whole other path, either for better or worse. Truly happy with my life and the friends I get to see every morning. I truly believe I could ask or open up to anyone of them as I hope they would feel they same about me.

God bless and safe travels!


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