Suicides and DORAs

There were 5 PAX at this humid evening beat down. We were all thankful the sun wasn’t blazing down on us, but that humidity paired with a tough workout will make you sweat!

The thang

We started out with a quick warmup including stretches, through the tunnels, torso twists, arm circles, and toy soldiers.

The first part of the workout was a variation of suicides but instead of just running there and back, you stopped at each point to complete and exercise before running back.  We had a cone at the starting point and the 4 cones equally spread out. Each cone had an exercise on it.  The starting point was 1 burpee. Then we ran to the 1st cone for 20 triceps dips on the benches and we ran back the the starting cone for 1 burpee. Then we ran to the 2nd cone for 20 bicep curls and ran back the the starting cone for 1 burpee. Then we ran to the 3rd cone for 20 plank shoulder taps each side and back to the starting cone for 1 burpee.  Then we ran to the 4th cone for 15 pushups and back to the starting cone for 1 burpee. We repeated the workout for 25 minutes.

The next part of the workout we did 5 minute Doras.

Round 1 (5 minutes)

Partner 1 bear crawled to the cone and back while partner 2 did monkey humpers. Once partner 1 got back from the bear crawl, partner 2 did bear crawls while partner 1 did monkey humpers. We did this with a timer set for 5 minutes.

Round 2 (5 minutes)

Partner 1 did lunges to the cone and back while partner 2 did bourbons. Partners switched back and fourth until the timer went off.

We ended the workout with some stretching, prayers, and COT. Glad to have these ladies there tonight!!

Originally posted to FiA Nation

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