04/14/2022 - foxtrot - A New Dora
AO: Foxtrot
When: 04/14/2022
QIC: Shrinky Dink
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Spartan, Walker, Caliente, Aquamarine, Hallmark, and Shrinky Dink
BackBlast:
Knowing rain was once again in the forecast, I planned a standing beatdown rather than getting mats soaking wet. Well, Mother Nature laughed at my plan and said “Fine, I won’t make it rain.” But I stuck to my plan anyway! I found a cool new idea for a Dora on the FiA Nation website but I don’t remember which region this came from. We warmed up with some arm circles, gorilla swings, and then TTT IC. Stretching was encouraged while I explained the thang.
The Thang – Pax partnered up for this one and the basic idea is that one person would be doing the given exercise for the #of reps while the other would be holding in a certain position and then they would switch. The added challenge is that partners would trade back and forth the reps – so Pax #1 did 1 rep of the exercise while the other was in hold position, then Pax#2 would do 1 rep while Pax#1 was in hold position. Then Pax#1 would do 2 reps while Pax#2 was in hold, and then they’d switch again. This would continue until both Pax did 10 reps of the given exercise, switching back and forth between doing reps and holding.
Here were the exercises and hold positions for each round. At the end of each round, Pax took a short lap up to the lighted lamppost and back.
- jump squats / hold wide squat
- lateral raise / hold lateral raise
- bicep curl to OH Press / hold half curl (arms are 90 degree angle from shoulder to elbow to hand)
- tricep extensions / hold front raise
- reverse lunge sets / hold narrow squat
- standing donkey kicks / do fast feet
- weighted side bend sets / hold standing LBC (crunch abs and hold)
- weighted cross body punches sets / hold goal post
- torso twists / hold weight in front
- star jumps / hold chair
We only got through #6 and started #7 before time was up. Caliente and Walker stayed to finish it out (I learned later they left off the star jumps; can’t say I blame them). This was a tough one with the holds while your partner did the reps. Lots of mumble chatter! Thanks for braving this one with me. Will bring it back with different exercises when there is no rain threat!
Pictures:
