Dora, Sadistic Dora

As was the case yesterday, this AM’s workout was another hot and sticky one. The numbers were down—only 6 PAX showed up—but, to channel the great Peter Venkman, we still came, saw, and kicked arse nevertheless. Iron sharpened iron. And it was good.

(There were no flags. My understanding is that they were casualties of a BM fartsack.)

Disclaimer

Warm Up:

  • Tempo Squats, IC, 10x
  • Deep Squat w/Hold + Moroccan Night Clubs, IC, 10x
  • Low Lunge + Wonderbras, IC, 10x
  • Low Lunge (other side) + Chinooks, IC, 10x
  • Tempo Merkins, 10x
  • Weed Pickers, 10x
  • SSH, 20x

Then, we moved on to everyone’s favorite dominatrix, the lovely and sadistic Dora. This time, her bag of tricks consisted of one partner doing the following exercises while the other made a lap around the SSCC parking lot before trading places. Each pair completed:

  • 100 Burpees
  • 200 Lunges
  • 300 American Hammers (2-count)

(According to my Fitbit, I knocked out two miles just running around the church parking lot.)

After that, there was only about 8 minutes left and we finished off with some sun salutations, pigeons, quad stretches, trunk twists, shoulder stretches, deep squats and other yoga fun.

Announcements:

SSUMC needs some help with the load of pumpkins that’s due in around 1600 today. Please pitch in if you’re available.

Prayer Requests:

None specifically today. Be good.

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