05/13/2022 - hideout - No count Dora 101

AO: The Hideout

When: 05/13/2022

QIC: Pilgrim


Number of Pax: 7

Number of FNGS: 0

Pax Names:

Caliente, Inspector Gadget, Jet Setter, Pilgrim, Prada, Sugar Momma, Walker


Starting a day off with these ladies is such a pleasure! Three PAX arrived earlier to run and got some miles in before joining the rest of us for the beatdown. Prada had to scoot off early, so the match up for partners worked well with six of us to complete a no counting Dora.

We warmed up with arm circles, toy soldiers and imperial walkers. It was a  quick warm-up, but an overall body and muscle workout.

While one partner ran the loop, the other partner started the exercises listed. When the running partner returned, they would switch places. As a group, we completed 11 of the 20 exercises listed. The exercises were:

Overhead triceps

Up down planks

Lunges – curtsy style

In and out biceps

Flutter squats

Quad sit

Carolina dry docks


Glute bridges


Reverse flyes – this is where we ended but keep reading for more if you like!

Chest flyes

Rotator cuff pulls

Prisoner squats

Y-diagonal raises

Y shoulder flyes


Angry donkey kicks

Calf raises

Triple beasts

We did some stretching at the end to ensure no one seized up on the ride home. A quick picture, COT with prayers, praises and timers going off to keep me on time, and names. Have a wonderful day ladies!


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