AO: ao-sasquatch
Q: Dovetail
PAX: Platypus, Hyzer (89/200), Dovetail
FNGs: None
COUNT: 3
CONDITIONS:summer
WARMUP: Motivators 5, wind mills, weed pickers, bac
THE THANG:DORA Style Workout: Coupon Express
Concept: In a DORA workout, one partner (“Pax A”) stays at the starting point and performs the assigned exercises from the list. The other partner (“Pax B”) travels a specified distance with a coupon, drops the coupon, and runs back to relieve Pax A. The reps for each exercise only count when Pax A is performing them. As soon as Pax B returns, they switch roles. The goal is to complete all reps of an exercise before moving to the next.
Distance: 50 yards (one way)
Coupons: Utilize various “coupons” as specified for the carries.
The Grind
For each exercise, one Pax performs reps while the other completes the coupon carry.
Round 1: The Express Merkin
Exercise: 50 Merkins
Coupon Carry (50 yards one way, drop, run back): Murder Bunny
Round 2: The Squat Haul
Exercise: 100 Squats
Coupon Carry (50 yards one way, drop, run back): Brick Layer
Round 3: The Big Boy Burden
Exercise: 150 Big Boy Sit-ups
Coupon Carry (50 yards one way, drop, run back): Grocery Carry
Round 4: The Lunge Line
Exercise: 200 Lunges (Kodiak Count – Left leg counts as 1, right leg counts as 2, so 100 per leg)
Coupon Carry (50 yards one way, drop, run back): Rifle Carry
Round 5: The Dip Dash
Exercise: 250 Bench Dips
Coupon Carry (50 yards one way, drop, run back): Any coupon carry of choice, or alternate between the above carries.
Q: Dovetail
PAX: Platypus, Hyzer (89/200), Dovetail
FNGs: None
COUNT: 3
CONDITIONS:summer
WARMUP: Motivators 5, wind mills, weed pickers, bac
THE THANG:DORA Style Workout: Coupon Express
Concept: In a DORA workout, one partner (“Pax A”) stays at the starting point and performs the assigned exercises from the list. The other partner (“Pax B”) travels a specified distance with a coupon, drops the coupon, and runs back to relieve Pax A. The reps for each exercise only count when Pax A is performing them. As soon as Pax B returns, they switch roles. The goal is to complete all reps of an exercise before moving to the next.
Distance: 50 yards (one way)
Coupons: Utilize various “coupons” as specified for the carries.
The Grind
For each exercise, one Pax performs reps while the other completes the coupon carry.
Round 1: The Express Merkin
Exercise: 50 Merkins
Coupon Carry (50 yards one way, drop, run back): Murder Bunny
Round 2: The Squat Haul
Exercise: 100 Squats
Coupon Carry (50 yards one way, drop, run back): Brick Layer
Round 3: The Big Boy Burden
Exercise: 150 Big Boy Sit-ups
Coupon Carry (50 yards one way, drop, run back): Grocery Carry
Round 4: The Lunge Line
Exercise: 200 Lunges (Kodiak Count – Left leg counts as 1, right leg counts as 2, so 100 per leg)
Coupon Carry (50 yards one way, drop, run back): Rifle Carry
Round 5: The Dip Dash
Exercise: 250 Bench Dips
Coupon Carry (50 yards one way, drop, run back): Any coupon carry of choice, or alternate between the above carries.
MARY: box cutter, coffin sit up, rope climber
ANNOUNCEMENTS:
COT:praise for calm work leadership in crisis