11/09/2022 - amazon - DORA Countdown!
AO: Amazon
When: 11/09/2022
QIC: Rapid
PAX:
Number of Pax: 8
Number of FNGS: 1
Pax Names:
Hammer, Ledecky, Ghostrider, Industrial (FNG), Homegrown, Signs, Miyagi, Rapid
BackBlast:
FiA Q – 11/9/22
Warm up: Skip down & back, 5 high five push ups. Run to location, Get with your high-five partner.
That thang:
Partner A stays @ bottom of hill and does one exercise the whole time w/out counting.
Partner B runs to the top of the hill and does 5 of an exercise, then runs back.
Switch!
Partner B stays @ bottom of hill and does one exercise the whole time w/out counting.
Partner A runs to the top of the hill and does 5 of an exercise, then runs back.
Then, countdown.
Examples:
Partner A stays @ bottom of hill and does one exercise the whole time w/out counting.
Partner B runs to the top of the hill and does 4 of an exercise, then runs back.
Exercises:
Home: Cross Body Mountain Climbers
Away: Lunges (Left/right is 1)
Home: Fold the Taco
Laying flat on your back, legs straight, arms straight out. Bring leg straight up while sitting up with upper body. Alternate touching hand to opposite foot, like folding a taco one side at a time.
Away: Kangaroos
4 count High Knee, hands tapping your knees, then a full squat where you touch the ground. This is one rep.
Home: Carolina Dry Docks (downward dog push up)
Away: Monkey Humpers (squat, hold ankles, move rear up and down)
COT:
Lamentations 2:22-23
“Because of the Lord’s great love we are not consumed, for his compassions never fail.
They are new every morning; great is your faithfulness.”
