(posted on behalf of Johnny 5)

Well I have been looking forward to posting while on vacation since I posted last year.  It is also encouraging to see the additional AO’s since I was here last summer.  I love how I can go to another state and still feel the same brotherhood I do when I post at home.  Thanks for the opportunity to lead these fine men.

Warm Up

Ssh

Little baby arm circles

Mountain climbers

 

The Thang

Dora 1-2-3 (Definition from exercise lexicon is, Teams of 2 pax working together to reach cumulative exercise goals of 100, 200, and 300 reps.  Pax 1 executes as man reps as possible while Pax 2 sprints 100 yards down and bac.  Flapjack until team goal is reached.  Exercise are a top-to-bottom of body progression.  I.e. 100 merkins per team (chest), 200 LBC per team (core), 300 squats per team (legs).  Modified Dora 1-2-3 is 50, 100, 150 reps.

Burpees 100

Plank shoulder touch 200

Squats 300

 

Modified Dora 1-2-3

L baby arm circles, started with 50 but changed to 100 once running pax got back and their partner was already done with 50

Overhead clap 100

Flutter 150

 

Next keep same partner

Pax 1 does Joe Hendrix (reverse bear craw up stairs)

Pax 2 does Dips until pax one is done with Joe Hendirx

Flapjack

Repeat another set

 

Mary

Lbc 20 ic

Box cutters 20 ic