07/25/2023 - the_haven - Dora at the Haven

AO: The Haven

When: 07/25/2023

QIC: Titanium


Number of Pax: 6

Number of FNGS: 0

Pax Names:

Sonic Boom, Graphite, Queso, Boxer, Miyagi, Titanium


Other than the big bug creeping us out, our beatdown was good one. We had partners (Dora) for each set of exercises so that one would count their exercise while their partner did another exercise (without counting). When the count was reached, partners switched exercises and counting. Each pair lasted 2 minutes. Each set contained 3 pairs and we had 3 sets…do the math. Between the sets, we did Burpees! 5, then 3, then 1. Thought we would have time to get to some 4 Corners exercises, but with the warmup and all the Doras, we used the time up!

The Thang:

Warm Up (IC)
Jumping Jacks
Imperial Walkers
Butt Kicks
High Knees
DORA – 2 minutes each set
(Stationary / “Counter” – 15 each side)
Push Ups / Walking Lunges
LBCs / Plank Jack
J-Los / Calf Raises
5 Burpees
Tricep Dips / Jump Squats
Reverse Crunches / Mountain Climbers
Plank / Toe Taps
3 Burpees
Incline or Decline Push Ups / Jane Fondas
Russian Twists / Bonnie Blairs
Side Plank Reach Thru / Step Ups
1 Burpee
25 Sit Ups
Windshield wipers (90°)
Rosalita (45°)
Flutter kicks (5°)
Glute Bridge


After a rough last week, I was reminded that “This is the day the Lord has made. I will rejoice and be glad in it!”


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