04/15/2023 - foxtrot - Compoundin’ Dora

AO: Foxtrot

When: 04/15/2023

QIC: Bridesmaid


Number of Pax: 8

Number of FNGS: 0

Pax Names:

Semper Fi, Love, Rosie, Von Trapp, Wonder Woman, Aquamarine, Chocolate Chip, Bridesmaid


We started with stretching arms and legs, then warmed up with 20 jumping jacks, 20 windmills, 20 high knees, and ran a lap.

Then we chose partners for a Dora. One partner started the first lap of lunges while the other partner began counting towards the 400 squat, bicep curl, and overhead press. I mixed it up with some compound exercises to use multiple muscles.

400 Squat + Curl + Press

300 Russian twists 

200 Bridge + Chest Press

100 Ins & outs

Laps: 1. Lunges 2. Run backwards 3. Walk with weights (curls) 4. Grapevine 5. Speed walk 6. Skip 7. Run up and down the stairs x2

Each lap changed in sequence so that we did not do a typical lap.

We ended with enough time to do the Ring of Fire. I started by doing 10 tricep dips while everyone did squat pulses. We circled up in prayer, did our Name-O-Rama, and then hung out for a bit to enjoy some snacks and coffee. It was a beautiful morning to spend with the girls!


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