07/25/2023 - the_haven - Dora at the Haven
AO: The Haven
When: 07/25/2023
QIC: Titanium
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
Sonic Boom, Graphite, Queso, Boxer, Miyagi, Titanium
BackBlast:
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 |
| ABS |
| 25 Sit Ups |
| Windshield wipers (90°) |
| Rosalita (45°) |
| Flutter kicks (5°) |
| Glute Bridge |
| Boat/Canoe |
COT:
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!”
