Dora / Sprint / Q-Bert beatdown

  • Workout Date - 07/22/2016
  • Q In Charge - Double Windsor
  • The PAX - Spackler, JK2, Foie Gras, Double Windsor
  • AO -

4 pax showed up for a Kotter Q at Dog Pound.  (I have been busy and on vacation and training for BRR so I haven’t been to Dog Pound for quite a while.)

Warm up

15 Side Straddle Hop in cadence
15 Imperial Walker in cadence
15 Don Quixote in cadence
15 Merkins in cadence

Main Exercises

Today we did a Dora 1-2-3: we partner up, one runs while the other partner does the exercise, when the runner gets back, trade places.

100 superman merkins
200 big boy situps
300 mountain climbers

The running part was to run around the tree at the end of the parking lot.

Next we went down to the football field for some 80 yard sprints.  We did three of these to make sure there was no immediate energy left after the Dora in preparation for the Q-Berts.

Remember the old video game from the 80’s, Q-Bert?  He liked to jump up stairs.  The next exercise was a Derkin/Q-Bert ladder up to 10 on the stadium seats.  Do a derkin, Q-Bert up the stadium seats and run down and do 2 derkins, Q-Bert up and so on.  This sucked a lot worse than I thought it would.

Mary

After the Q-Berts, we still had 9 minutes left for Mary and I was smoked and unable to think about leading an exercise. Foie Gras suggested we each lead an exercise.  Good idea!

15 Russian Twists in cadence
15 Dolly in cadence
15 plank shoulder touch in cadence
15 Don Quixote in cadence
Erector/Glute Bridge.

Prayer Requests

Prayers for Stroganoff’s family, his wife’s father passed away yesterday

 

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