Wake Up, ISI DORA!
- When
- Monday, August 22, 2022
- AO
- The Armory
- Q
- Kermit
- PAX
- 12 Kermit, Battle Bot, Bonsai, Cheddah, F3 DaVinci, JWOW, NakedAndAfraid, Peabody, River Rat, Shatner, Sugarbug, trucker
WARMUP:
20 SSH IC
14 LSS IC
10 Windmills IC
15 MNC IC
Farmers carry to center parking lot
THE THANG:
PAX partnered up, ideally based on ability or kettle bell weight to help promote a ISI DORA. PAX would complete exercises while the their partners performed a movement across the parking lot. After each completed the exercises, they would share their rep count and the delta would determine the number of reps the winner/loser would perform of an easier/harder exercise.
Round 1: NUR
- [ ] Goblet Squat
- [ ] Skull crusher
- [ ] Lunges
Winner - Plank
Loser - American Hammers
Round 2: Sprints
- [ ] KB Swings
- [ ] Curls
- [ ] Halos
Winner - LBCs
Loser - Flutter with press
Round 3: Bear Crawl
- [ ] Snatch
- [ ] Merkins
- [ ] Upright Row
Winner - Al Gore
Loser - Man Makers
**this round was tough**
Round 4: Power Skips
- [ ] Bent over row
- [ ] OH Press
- [ ] Tricep Extension
Winner - Hello Dolly
Loser - Hello Dolly w/ press
MARY:
10 Flutters IC
10 Windshield Wipers IC
10 American Hammers IC
ANNOUNCEMENTS:
The JOC is hosting Rock Hills version of AKA Wednesday, great way to support and get to know our regional neighbors to the south.
Convergence coming up at NaFo I n Labor Day.
COT:
As we start the week, be mindful of all we have to be thankful for. Everything else stays in COT.