10/23/2022 - foxtrot -

AO: Foxtrot

When: 10/23/2022

QIC: Smooth Operator


Number of Pax: 4

Number of FNGS: 0

Pax Names:

Hey Jersey, Van Trap, and Bridesmaid


It’s fall y’all and that means pumpkins so we did a Dora pumpkin themed work out.  It started out a little chilly but we quickly warmed up.

After a quick lap to warm up, we headed into our Dora.  One partner ran while the other did the exercise.  Each exercise was for six minutes then we moved to the next one.

P – plank with shoulder tap

U – up right row with side lunge (L,R)

M – merkins

P – push pull (like a sit up with overhead extension with weight)

K – karate kick

I – in and outs

N – narrow squat with curl

S – squat with OHP

Rounded out with Praise, Prayer and Name a Rama


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