01/14/2021 - foxtrot - Thursday Throwdown Dora Style

AO: Foxtrot

When: 01/14/2021

QIC: Semper Fi


Number of Pax: 5

Number of FNGS: 0

Pax Names:

Love, Smooth Operator, Partly Cloudy, Shrinky Dink, Semper Fi


There’s no better way to start the day than with my FiA sisters and there’s no better way to Throwdown on a Thursday than with a Dora-cide!! 👏🏼👏🏼

We warmed up with arm circles, neck rotations, TTT, and toy soldiers. And on to the Thang…..

We partnered up for the Dora, but the running partner ran suicides. There was an exercise at each cone, one for each Dora set. So each PAX ran to cone 1, back to start, then to cone 2, back to start, and to cone 3 and back to start. Here were the cone exercises:

#1 – 10 calf raises/10 high knees

#2 – 10 scarecrows/10 hallelujahs

#3 – 10 squats (pax choice)/10 Superman squats

I had 3 Dora sets just in case but 2 was perfect.
Dora #1

100 Indian style Lbc’s

200 Chest press

300 Squat side punches

Dora #2

100 Weighted side bends

200 Bicep curls to OHP

300 Flutterkicks

We finished with just enough time to stretch and circle up.
We did a quick prayer for healing for our nation, for our healthcare workers, our FiA moms who are managing work, home, and homeschooling, and for us to just make it through these crazy times all in one piece!

Thank you for starting your day with me!



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