Date: 2026-04-04
AO: Eagle’s Nest
Q: Blip ,
PAX: Squash, Waterboy, tin man, Strat, Blip, Wheelie, Wax On, Little Red, Dovetail, Foxtrot FNGs: None
COUNT: 10
WARMUP: Good mornings, arm circles, Wille Mays Hayes, Copper head squats THE THANG: 192 reps each
Dora style incorporating arms, legs, core, and cardio
Pax 1 – Run to restrooms and return (and Strat to the dogs)
Pax 2 – Exercises listed below
Round 1 – Arms
Skull Crushers
Curls for the Girls
Overhead Press
Clean to Press
Round 2 – Legs
Goblet Squats
Lunges (2 is 1)
Bonnie Blairs
Ski Moguls (Lateral Jump Squats)
Round 3 – Core
WWII Sit Ups
Flutter Kicks (2 is 1)
Dollies
‘Merican Hammers

Note: Lesson to self to Q more often. I had to pare down the number of reps due to exhausting fellow pax and also time constraints.

ANNOUNCEMENTS: Easter services at Vail Christian. SMALL FRY graduated from Army basic training.
COT: Prayers for high schoolers as Cienega has Prom Nite tonight. Pray for troops in the Middle East. Pray for each other and encourage other F3 members.

Tags: Eagle’s Nest, Squash, Waterboy, tin man, Strat, Blip, Wheelie, Wax On, Little Red, Dovetail, Foxtrot