Bootcamp

Dora Spoke

Brian Wells

15 pax took the DRP, answered the call this morning and got better for it.

QIC: Squirrel

The Pax: FroYo, Mel, Flying Tomato, FroYo, Uncle Jesse, CPT D, Vault, Ostertag, Mad Bum, Aruba, Chitwood, Bowtie, Guinness and Dockers

Warm Up:  Arm Circles, SSH, Windmills 

The Thang:  

  • DORA; the pax counted off by two’s and:
    • While one group was running to E-Talia
    • The other performed Merkins (100), Squats (200), Lunges (300)
  • SPOKE:
    • 25 Burpees in the center of the spoke
    • 25 Squats/Monkey Humpers/Lunges/Squats at the corners
    • 25 Merkins toward the cardinal direction
  • Bruce Lee
    • American Hammer 25 IC
    • LBCs 25 IC
    • Heels to Heaven 25 IC
    • Freddy Mercury 25 IC
    • Long Slow Flutter 25 IC
    • WWII SitUps 25 IC

Finished it off with bringing everyone back to the center and doing ten Burpees.

Flying Tomato prayed us out.

MOLESKINE: DORA SPOKE. Don’t listen to Dora…..listen to God. What’s he put on your heart today? Don’t hear him? Stop the mumble-chatter, pause, and listen again – he’s there!

Aye!