11/15/2019 - hideout - AALAA Dora

AO: The Hideout

When: 11/15/2019

QIC: Shrinky Dink


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Red Velvet, Southern Charm, Inspector Gadget, Fresh Cotton, Yellowstone


It was another rainy morning but 5 ladies braved the cold wet weather to join me for AALAA Dora. AALAA equals Arms Abs Legs Abs Arms, which was the order of our exercises for the Dora. We warmed up with some arm circles and jump ropes as I explained how the Dora works.

The Thang – as one Pax was running the full length of the covered walkway and back, the partner got started with the exercises, and then they switched when the first partner returned

300 Hallelujahs

250 Russian Twists

200 lunges

150 leg lifts (ab workout – on your back legs together out straight moving them up and down, just to avoid confusion of other leg lifts)

100 push ups

These ladies moved through this Dora at a great pace. We then focused on legs with the Christmas Can Can routine, which is the song by Straight No Chaser of the same title. During the verses we kept up with the beat by doing Hillbillies and for the chorus we did the Can Can kick line. It’s 2 minutes and 40 seconds of nonstop movement and our legs were feeling it for sure!

We had a few minutes to do a couple rounds of arms so for the first we did sets of 10 of 3 different moves (bicep curls, tricep kickbacks and overhead press) and for the 2nd set we did 10 upright rows, 10 around the worlds, and 10 tricep extensions. We had 2 minutes left so we stretched and then closed out with COT and name-o-rama. We reminded each other of the Pumpkin Spice 5K at foxtrot tomorrow morning as well as Yellow Tulip’s VQ at the Thicket for those who want a more standard beatdown.



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