7 Pax were treated to a double helping of Dora with YHC, who wanted to give this F3 mainstay a twist.
Conditions: Cool, but starting to warm up.
The Thang: Disclaimer, then group mosey from the parking lot to the playground for COP: SSH x 20, IW’s x 20, Squats x 20, Merkins x 20, BBSU’s x 20, CDD’s x 15, Super Man’s (on YHC’s call), Low Country Crabs x 15. All IC, unless otherwise noted.
Partner Up and group mosey to the brick cage, where each partner group received 1 block and 2 bricks. Group mosey back to the play ground. Lined up against school wall directly across from the play ground to start the Double Dora. The regular Dora is performed with each partner group having one partner stay at the wall and AMRAP exercises, while the other partner makes some sort of transition (usually running) to and from another area, then switching off on the AMRAP exercise until the desired number of reps are achieved as a team, then they move on to the next set of exercises in the Dora. The twist here is that the partners had to also AMRAP exercises on the back end of the transition, such that the partner group could not move on to the next exercise in the Dora until both sets of exercises were performed for the required reps on both sides.
Round 1- P1, with feet on bricks, did curls for the girls, while P2 bear crawled to the play ground and performed pull ups. P2 bear crawled back and then flap jax until the partner group finished 50 pull ups and 200 curls.
Round 2- P1, while side planking with down hand on block, performed thread the needle with a brick in the other hand (alternate as needed), while P2 crab walked to the playground and AMRAp’d dips and crab walked back. Flap Jax in similar fashion until the partner group finished 100 dips and 400 thread the needles.
Round 3- P1, does balance merkins on top of block balancing over the two bricks stacked skinny, while P2 sprinted to the playground to do SSH’s. This was supposed to last until each partner group reached 200 Balance Merkins and 800 SSH’s, but we ran out of time, and thankfully so.
Put up the blocks and bricks, mosey back to parking lot for BOM and Devo by Pondo.
Moleskin: WS pax enjoy some tweaks to old favorites and this one was tough.
Announcement: Mud Run is in May. Get in The Pink is coming. SilverBullet has a list and is checking it twice. Reach out to a brother who hasn’t posted in a while or ever and let’s get ’em out to the Shed!