Solo DORA

Thursday January 30, 2020

Q: Wedding Singer

Pax: Hobbit, Blueprint, Ginger Spice, and Traverse

The Thang:

AMRAP in the Drizzle

Date: Monday, January 27, 2020

Q: Clutch (& Bad Wolf)

The Pax: Clutch, Bad Wolf, Wedding Singer, Hobbit, Sketch, Blueprint, Cheegan, Hot Wheels, Volunteer, Ginger Spice, Hurricane, Three Peat, Dottie, Pivot

The Thang: 

Sunrise at 7am 🌤️

Q- Sketch

Pax- Yankee, Blue Angel, Cheagan, Ginger Spice

Location- BLP

Date- 1/25

We started out the misty morning with a run around the loop  and then came back to know out a great workout!

Belly blaster:

10 big girl sit-ups

20 defenders

30 flutter kicks

40 second plank 

50 Russian twists

60 apple pickers

70 dirty girls

80 penguins

90 standing side crunch

100 crunches

Arms (first round was sets of 20 and second round was sets of 5 due to time)

-rotating scarecrows

- bicep curls to overhead press

- push-ups

- tricep dips with alternating arm reach

Legs (2 rounds of 40 sets or 20each leg)

-lunge front kick

-Outer donkey kicks

-Inner donkey kicks

-Sumo pulse squats

-Calf raises

We stretched and ended with a quote "live in the moments that consume your heart and mind, but be distracted by the music from the leaves, birds, wind, sun and people" - Val Uchendu

Double Circuits!!

January 23, 2020

Q:  Ginger Spice

Pax:  Half Pint, Hot Wheels, Cheegan, Hurricane, Dotty, Pivot, Wedding Singer

So I borrowed this workout from FiA Edenton.  Those ladies are on fire!!

Warm up:  Run to the light and back

Circuit 1 - Repeat for 8 minutes 

15 jump squats 

24 weighted walking lunges 

40 mountain climbers 

15 straight leg sit ups

Rest: 1 minute

Run to light and back; plank it out until everyone returns to the parking lot

Circuit 2- Repeat for 8 minutes

10 burpees

40 bicycle crunches 

20 push ups

20 sumo squats

Rest 1 minute 

Run to light and back; plank it out until everyone returns to the parking lot

Stretch,Name O Ramo

AWESOME WORK TONIGHT!

“It’s impossible,” said Pride.

“It’s risky,” said Experience.

“It’s pointless,” said Reason.

“Give it a try,” whispered the heart.

Never Miss a Monday

1/20

6pm at Paramore

Q-Sketch

Pax- Hobbit, Half pint, Hot wheels, Pivot, Dotty

We started off the chilling night with tons of layers but that didn't last long! 

We did arm circles, butt kickers and high knees the  went on a 10 minute warm-up run!

We came back and knocked out a few Amraps

7 minutes each group

5 Burpees 

10 Push ups

15 Mountain climbers

5 squats 

10 Smurf Jack's

15 Reverse crunches

5 Tuck jumps

10 bycicle crunch

15 speed skaters

Better together kettle bell swings

- everyone crunches while each pax takes a turn running to the kettlebell and swinging it 10 times 

One min plank

Stretch 

"Don't be afraid to start over. You're not starting from scratch, you're starting from experience."

Saturday sunrise and grind

1/18/2020

Q- Sketch

PAX- Hobbit, Blue Angel, Yankee, Ginger Spice

The morning started out warmer than expected and the sunrise was amazing! We made sure to keep moving and focus on bettering ourselves with each round. We began with some arm circles and high knees and then ran the half mile loop

Round 1

45 seconds on then 15 second rest

-Butt kickers

-speed skaters

-burpees

-hammer curls

-alternating side lunges

-jump lunges or walking lunges

Round 2

 30 seconds on each exercise

30 second rest between each round

Repeat 3xs sprints between each round

10 High Knees then Chest to Floor

Star jumps

8 Mountain Climbers to plank jacks

3 In & Out Squat Pulses

Round 3

15 seconds on 15 seconds off

Bridge Toe-Taps

 jumping jacks

Cross-Body star crunch

Wall sit with weights

Stretch

"You cannot make everyone happy. You're not a Nutella jar."

"If you want something you've never had you have to do something you've never done"

Happy Hour!!

January 15, 2020

Q- Ginger Spice

PAX: Half Pint, Pivot, Dotty, Cheegan, Lil'Sabastian, Jumping Bean (2.0), Twinkle Toes, Cookie, Hot Wheels, Wedding Singer, Traverse, Blue Angel

We got to enjoy another unseasonably warm January evening and took full advantage of being able to workout in short sleeves and tank tops.  Winter will be back soon!

Warm Up

The Thang

50 lunges 

Run to the fence

40 squats 

Run back to home base

30 Burpees

Run back to the fence

20 Push ups

Run back to home base

10 Broad jumps

Do calf raises until everyone finishes

Arms (25 of each)

Back flies 

Upright rows

Scarecrow extensions 

Chicken Wings

Front Extensions 

Abs (25 of each)

Big girl sit ups 

Bicycle crunches

Penguins

Defenders

1 minute plank

Finish up with doing 90 seconds of this month's challenge- sit ups, push ups or running. 

Name O Rama, COT

Thanks for coming out!!