09/14/2022 - amazon - DORA-ish workout

AO: Amazon

When: 09/14/2022

QIC: Taquito


Number of Pax: 11

Number of FNGS: 1

Pax Names:

Signs, Homegrown, Myagi, Hammer, Goldie, Ghostrider, Rapid, Rocky(FNG), Sentinel, Ultimate


Began with a quick 5 minute warm up, then headed down to the field.

The Thang:

Pax members partnered up.  Partner 1 ran the full length of the soccer field and did a walkout pushup, then ran back to swap out with partner.  While Partner 1 ran Partner 2 was doing AMRAP of the exercise.  Each exercise had a song, so Partner 1 and Partner 2 took turns being the runner/doing the exercise for the full duration of the song. Once the next song began, a new exercise started.

Exercises for the non-running partner:

  1. Jumping Jacks
  2. Leg Climbs (ab move to climb hands up each leg – alternating sides each time)
  3. Step-ups on the wall with a hammer curl (using light-weight dumbbells)
  4. Mountain Climbers
  5. Holding Situp (Try to hold legs and upper body in V. Raise and Lower upper body to the tune of “Bring Sally Up” song.)
  6. Bicycle Legs
  7. Plank Jacks
  8. Russian Twists (using light-weight dumbbell)
  9. Tricep-Dip with Leg Extension


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