04/06/2022 - den - Fast Dora and Top Gun

AO: The Den

When: 04/06/2022

QIC: Partly Cloudy


Number of Pax: 12

Number of FNGS: 0

Pax Names:

Anchor, Whole Coconut, Rise Up, Semper Fi, Foster, Smooth Operator, Straight Shooter, Aquamarine, Dr. Doolittle, Valkyrie, and Inspector Gadget


What a crowd we had and during Spring Break! 12 PAX at The Den today!  Our new Regional Leader, Inspector Gadget, was with us.  Valkyrie, Whole Coconut, and Anchor were back.  It was a great crowd!

We warmed up with stretches and a Would You Rather.  We side shuffled or Grapevined to the side of our choice.

1. Waffles or Pancakes

2. Sunrise or Sunset

3. Music or Podcast

4. Lake or Ocean

5. PBJ or PBB(banana)

6. Skinny Jeans or Non-Skinny Jeans

7. Typed Notes or Handwritten Notes

After that we partnered up and got started on our Dora.

50 Carolina Dry Docks

100 Chest Presses

150 Monkey Humpers

200 Weighted Calf Raises

150 Skull Crushers

100 Penguins

50 Plank Shoulder Taps

The runner did 10 squats or 10 curtsy lunges at the end of the lane, then ran back to take over reps.

Surprisingly, we made it through this Dora rather quickly.  Which meant, we had time for Top Gun!  We complete 5 exercises, 10 reps each, as many rounds as possible for 10 minutes.  But, every minute on the minute, we enter the danger zone which requires 3 burpees.  Our exercises were:

Bicep Curls

Tricep Kickbacks

Overhead Press

Gun Show Right

Gun Show Left

We wrapped up with 9 reps of Big Girl Sit Ups, Reverse Crunches, Flutter Kicks, and Butterfly Crunches.  Then we did it again.  Over achievers did 10 reps 😂.

It was a full body burn!  We stretched for a second, snapped a pic, circled up and prayed.  Then a few stuck around for a Spring Break post run.


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