04/06/2023 - rock - Compoundin’ Dora
AO: The Rock
When: 04/06/2023
QIC: Bridesmaid
PAX:
Number of Pax: 10
Number of FNGS: 1
Pax Names:
Cookie Monster, Atta Girl (FNG), Sunshine, Smarties, Healthy Mama, Tex Mex, Bridesmaid, Rockstar, Foster, Very Berry
BackBlast:
It was kind of sticky outside today with not much movement of air, but we still moved like it was California’s 70 degrees with a breeze! It was a great crowd today: Cookie Monster returned after too long of a time I am told, there was a FNG, and Rockstar’s niece and daughter joined us!
We started with stretches of our arms, legs, buns, and neck. Then we did a lap, 30 jumping jacks, 30 windmills, and got right into our workout. The goal was to start at 400 of the first exercise in the Dora, but some helpful ladies guided me with my ambition to knock it down to 300 to start. Part of what took longer is that I included compound workouts to work more areas at the same time.
Here is our workout:
Dora (Partner up! Reps shared, A runs, B does workout)
300 Squat + Curl + Press (Squat down, stand and do a bicep curl, then press up)
200 Russian twists
100 Bridge + Chest Press (go up for a bridge, then press up)
50 Ins & outs
While the first partner started the reps, the other partner did laps. Each lap changed, too. Here is what it looked like:
Laps: 1. Lunges 2. Run backwards 3. Walk with weights (curls) 4. Grapevine 5. Speed walk 6. Skip
Despite the moaning and groaning I heard at the beginning, the ladies rocked it! I was so proud that when we ended early, I gave them the honor of doing squat pulses in the Ring of Fire while we went around doing 10 Around the Worlds!
We circled up, prayed, shared our names, and got to learn a bit about our FNG, who basically had a name already picked out!
