15 Down 2 Warm Up 2 DORA

AO: Hill City

Q: Rainman

PAX: Prosciutto, Angus, Mr. Clean, Best in Show, Whittler, Ringwald, Ohms, Vila

Weather: A Brisk 13 Degrees, but who was checkin’?

The disclaimer was given just in time, for one PAX almost impaled his head on an art structure at the AO. But, thanks to the frequency of squats in F3 he was able to dodge the structure in the “NICK” of time for the 15 down.

 

The PAX were welcomed to a different type of warm up

The 15 Down 

CAPRI LAP

SSH X 15 IC

Smurf Jacks X 14 IC

Plank Jacks X 13 IC

Squat Jacks X 12 IC

CAPRI LAP

High Knee X 11 IC

Wide High Knee X 10 IC

Mountain Climber X 9 IC

Imperial Walker X 8 IC

CAPRI LAP

Merkin X 7 IC

Carolina Dry Dock X 6 IC

Angle Grinder X 5 IC

Diamond Merkin X 4 IC

CAPRI LAP

Michael Phelps X 3 OYO

Burpee X 2 OYO

Mt. Midoriama X 1 OYO (Hill Run, and a mosey down) 

After a 10-Count the PAX were told that it was now time 2 warm up. So, we went

REVERSE ORDER of the 15 DOWN

After the warm up the PAX were instructed to partner up for a DORA. One partner took the Capri Lap while the other partner completed some of these exercise

DORA:

100: LBCs (Single Count) 

200: Squats (Single Count)

300: Alternating Shoulder Taps (Four Count)

Count o Rama

Name o Rama (Briefly interuppted all because a Phone couldnt make it through the gloom)

Announcements

Ball of Man led by Mr. Clean

PAX OUT

@f3chatt @hillcity