07/10/2020 - The Citadel - The Citadel – DORA Beatdown

AO: The Citadel

When: 07/10/2020

PAX:

Number of Pax: 7

Pax Names: Fargo, Handy Manny, Mr. Hankey, Nala, Rusty, Sweet Gherkins, Tonka,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Handy Manny


Introduction

I was so happy that I had laid out my workouts a week in advance for both the Friday and Saturday workouts I was going to lead.  Unfortunately, I had to switch up my Friday Citadel beatdown the night before as the chance of thunderstorms had increased to 70%.  I prepared a beatdown that we could do under the covering of the library entrance.

Morning came and the pavement was dry, but the grass and the hill was still pretty wet so I decided to go with the alternate plan I had created but instead of doing it at the library entrance we were going to do it in the parking lot.

Cars started to flow in and then it was time to kick start the Friday morning.

Welcome and Disclosure was provided and we were off.

Warm-O-Rama

Warm-up (IC)

  1. Arm Circles (10/10)
  2. Abe Vigodas (15)
  3. Hillbillies (15)
  4. Prison Cell Squat Twists (15)
  5. Goofballs (30)
  6. Merkins (15)

The Thang

Thang 1 – Partner Dora

Partner 1 does the first exercise of each round, while Partner 2 does 50 reps of the second exercise and then Partners switch until all reps of first exercise are completed.  If team finishes early, run a lap.

  1. 50 Burpees / 50 Plank Jacks 
  2. 100 HR Merkins / 50 SSH
  3. 150 OH Press / 50 OH Claps
  4. 200 High Coupon Dips / 50 LBCs
  5. 250 Squats  / 50 Plank Shoulder Taps
  6. 300 Curls / 50 Rocky Balboas

Thang 2 – Burpee Blairs

  1. Burpee / Bonnie Blairs 1:4 ratio to 5:20

Mary (IC)

  1. Flutter Kicks (20)
  2. Outlaws (20)
  3. Single Leg Outlaws (20)
  4. Heels to Heaven (15)
  5. E2K (10/10)

Circle of Trust

CoR: 7

Announcements Provided

NoR

Prayer Requests Offered

Closing Prayer Provided

Naked Man Moleskin

The rains held off for the first 35 minutes of our workout, but in the end, we ended up getting quite wet as the skies opened up during the Burpee Blairs and Mary exercises.

The DORA exercise turned out to be a pretty good burner.  A good way to start us off was knocking out 50 burpees.  We found out that OH Press and OH claps back to back do quite the number on the shoulders.  Plus doing Burpee Blairs is quite the gasser.  Due to time we only got through 1/2 of the intended amount of Burpee Blairs – but I will be bringing this one back to a future beatdown and get through all 10:40.

Everyone pushed hard today.  Together we get stronger.  Until next time.

Handy Manny

 

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