11/12/2019 - den - Doras and Ducks!

AO: The Den

When: 11/12/2019

QIC: Whole Coconut


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Killa, Wilson, Wonder Woman, Sugarland


The weather this morning was barely fit for ducks! It was cold, rainy, and breezy. Despite all this gross, 5 Pax rolled out at 5:30am for the warmest part of the day to get in a workout!

The Thang:

Warm up of Michael Phelps, toy soldiers, through the tunnels in cadence.

We were under cover in front of the school and got to work. We did Doras (partner exercises to accumulate total reps by taking turns) with our run to the far end of the covered sidewalk at the main entrance where we found a bowl full of rubber ducks. The ducks each have an exercise on the bottom so we picked a duck and did 12 reps of that exercise before running back and trading with our partners.

Dora 1: 100 bicep curls, 200 LBCs, 300 sumo squats

Dora 2: 100 tricep kickbacks, 200 reverse crunches, 300 pairs alternating side lunges

The ducks: push ups, lunges, arm circles, squats, burpees, toy soldiers, mountain climbers, squat jumps, star jumps, LBCs

We wrapped with COT continuing to ask prayers for this in need of healing and encouragement. Name-o-Rama and announcements before getting our Tuesday in gear. Stay safe and warm today y’all! I know you’ve warmed my heart today and for that I’m thankful!


Leave a Reply