11/26/2019 - hideout - Dora-Lee-Rhodcides

AO: The Hideout

When: 11/26/2019

QIC: Rise Up

PAX:

Number of Pax: 7

Number of FNGS: 0

Pax Names:

Inspector Gadget, Shrinky Dink, Tiny Dancer, Southern Charm, Red Velvet, Eleven, Helping Hands


BackBlast:

It was a beautiful and chilly morning, and 8 PAX, including me, Rise Up, gathered together for a fun and challenging all ab Dora workout. We set up our mats on the other side of the school parking lot, but don’t worry, there is method in my madness. We didn’t spend much time warming up because there was a lot of work to do and I explained:

THE THANG

Dora-Lee-Rhodcides

Partner 1 ran suicides in between the first and second light posts. Since I called an audible, Shrinky Dink graciously sacrificed her backpack as a “midway point” so I’ll now call these runs Backpack Suicides! YAAAAS! Perfect…so you run to the backpack and do 10 squats, run to the second light post and back to the backpack for 10 jumping jacks, and run back to the mats. Partner 2 starts on the mats and complete the following ab exercises:

100 In and Outs

150 Indian Style Crunches

200 Supermans (THE WORST)

250 Leg Lifts

300 V-Crunches (THE WORST)

350 Hillbillies

400 Rosalitas

At about 6:05, I called another audible and switched the play. Tricked the defense. Our abs were screaming, so we did a PAX arm exercise call out. We did 20 reps of each of the following:

Full Bicep Curls

Tricep Kickbacks

Morracan Night Clubs

Around the Worlds

Overhead Press

Front Raises

Another Set of Morracan Night Clubs

Hallelujahs

We stretched for a couple of minutes and then ended on time with COT and Name o Rama.

We prayed over friends who lost loved ones, prayed over our FiA sisters traveling for Thanksgiving.

Don’t forget about the FiA Ornament Exchange on Saturday, November 30th at Las Palmas.

Until next time,

Rise Up

 

Pictures:

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