09/14/2022 - lair - Double Dora

AO: The Lair

When: 09/14/2022

QIC: Semper Fi


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Foster, Walker, Rosie, Straight Shooter, Semper Fi


This morning we definitely had that Fall early morning feeling.  There was a chill in the air, but it didn’t last long.  We were shedding layers in no time.

4 lovely ladies joined me for a double Dora. We did a Dora 2 different ways. The first was your standard Dora with one partner running while the other does an exercise and then swapping until you get the required count.  The running partner ran up the stairs and back.

Dora # 1

25 burpees

50 inchworms

75 chest press

100 Russian twists (sets)

The second Dora was a stationary Dora, or Lazy Dora as the F3 guys call it.  One partner is holding a static exercise with the other is doing the movements.  Each exercise was done to 100 single reps.  Each partner did 20 at a time.  Partner 1 starts it off with the other holding, and then they swap, doing the next 20 and so forth until they reached 100.

Dora #2

100 glute bridges / glute bridge hold

100 upright rows / upright row hold

100 hip dips / elbow plank

100 squats / chair or wall sit (pax choice)

100 shoulder taps / high plank

100 calf raises / calf raise hold

Btw, calf raise holds are way underestimated. Those were no joke.

We finished up with 1:00 abs, pax choice.  We did 1 min each of big girl setups, reverse crunches, penguins, and pretzel crunches. This got us right to 6:15.

Thank you for joining me this morning. I so enjoy starting my day with you!



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