08/25/2020 - den - Doracides the F3 Way

AO: The Den

When: 08/25/2020

QIC: Partly Cloudy


Number of Pax: 11

Number of FNGS: 0

Pax Names:

Straight Shooter, Smooth Operator, Mater, Killa, Anchor, Honey Crisp, Summer, Barefoot, Whole Coconut, Choo Choo


Last week was SO much fun doing the FiA Olympics.  But, Anchor called me out today – she knew exactly what I was thinking.  Last week was fun.  This week, we are going to WORK!  Honey Crisp was back!!!  Yay!!!  We had a great crew of 11 show up to work it this morning, despite the threat of hurricane rain coming through.

We warmed up with some stretches and moves IC.  Then we got right to work on our Doracides.  We lined our mats up on the sidewalk on the far side of the school parking lot.  We paired up.  1 person starts on reps.  The other runs.  Our suicides were segmented by run.  On our first run, we ran to the first lane of parking spaces.  On our second run, we ran to the second lane of parking spaces.  We continued increasing our run distance each time, eventually making it all the way across the lot to the road.  Then we started decreasing by a lane each run.  After each run, we switched with our partner and picked up on the reps where they left off.

Our reps were:

50 Push UPS

100 Side Extensions

150 Monkey Humpers

200 Lunge Pulses

250 Bicycles

300 Moroccan Night Clubs

These ladies KILLED this Dora today!  They finished all of the above in about 20-25 minutes!  Good thing I had a second Dora waiting for them.

250 Weighted side Bends – each side – this took the longest!

200 Flutter Kicks

150 Penguins

100 Indian Style LBCs

50 In and Outs

We didn’t quite finish the last 2 ab exercises, but man they came close.  We officially ran 2 miles of parking lot suicides!

And the rain started up right when we were praying and doing our COT!  Prayers for Straight Shooter’s Dad with his surgery today.  Thanks for working it with me today!  See you guys next week!


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