07/06/2021 - den - Timed Alarm Dora

AO: The Den

When: 07/06/2021

QIC: Semper Fi


Number of Pax: 11

Number of FNGS: 0

Pax Names:

Rise Up, Honey Crisp, Dr Doolittle, Choo Choo, Wonderland, Nottely, Spartan, Wonder Woman, Anchor, Megaphone

Also pictured: (LIFT)
Whole Coconut, Wilson, Straight Shooter & Partly Cloudy


This morning was a beautiful morning to get out and get it done!  Wonder Woman met me early to get some steps in and we walked just under 1.5 miles before we met up with the with the rest of the group.

15 beautiful ladies showed up.  After we all said our hellos & good mornings, 4 peeled off to their LIFT beatdown.  The remaining 11 stayed with me for our warm up.  We warmed up with Michael Phelps, arm circles, knee lifts, hip/knee rotations, leg swings, and TTT in cadence.  I knew we would be running a bit so I wanted the ladies to get nice and warm.  On to the thang!!!!

The Thang – Timed Dora Alarm.

An Alarm stands for A – arms, L – legs, A – abs, R – Run, M – M exercise.  I choose to do it as a timed Dora.  While 1 partner ran, the other did the exercise.  When your partner returned, you swapped and so on until the timer went off.  We did 8 min of each.

A – Goal Post Press

– Single Leg Deadlifts

– Vertical Leg ab crunches (on your back, legs straight in the air perpendicular to your body, and then crunch!)

– Walking Lunges (we walked lunged around the circle while our partner ran and caught up with you, then swap and continue)

– Merkins.  Good old fashioned push ups!

This was a solid workout and we got in over 2 miles and 400 calories burned! Whew!

We finished right on time, as the LIFT ladies came on over and we rejoined for COT, NoR and picture with the sun rising behind us.

You are all amazing!!! Never forget it!

Don’t forget to be awesome today!!



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