Backblast #136 - DORACIDES

 

 Date - 4/6/2019

AO – John Ball Zoo

Environment – 39 F

[0530] Core Principles recited. Disclaimer given to 14 PAX] – Bald Eagle, Dapends, Forrest, Gravy, Hasselhoff, Kraut, Less, Mad Cow, Miss Daisy, Radio, Roid Rage, Soft Spot, Groundhog (FNG), Snoop (QIC)

Warm-O-Rama

Mosey lap around the parking lot
High Knees IC X15
Cherry picker with a back clap IC X15
Bat Wings Forward (30s) à Bat Wings Backward (30s) à Every White Guy at a Rap Concert (X30) à Seal Claps (X30)
SSH IC X20

The Thang
As promised to the PAX, we would be jamming out to music doing to workout. I arrived to the top of the hill parking lot before 7AM to setup cones for the workout and drop off the speaker. Today’s music theme – Old School Rap
 
Mosey to the base of the hill behind the Zoo.
            LBC X15
            BBS X12
            Squats X12

The Pax then sprinted about ¼ of the way up the hill and held plank. After all the PAX arrived, we moseyed another ¼ of the way up the hill and held plank.
            Mountain Climbers X12
Sprinted another ¼ of the way up the hill and held plank. Once the PAX arrived, we moseyed the remainder up the hill and held plank.
            Mountain Climbers X12.

DORACIDES
This is no typical DORA. We broke into groups of two and the goal was to complete the following rep counts as a group.
            100 BBS
            200 Squats
            300 LBCs

While one partner was making a dent in the culminative rep count, their partner was to enjoy the cones YHC setup before the workout. These were suicides on steroids. Run to the first cone, then do 1 burpee. Run back to your partner and then run to the second cone for two burpees. Run back to your partner and back to the third cone for 3 burpees.

The PAX powered through the DORA whilst jamming out to old school rap. YHC worked in the couple of song requests that were dropped into the slack channel when looking for HCs.

The PAX then partnered up with somebody else.
            Patty Merkins X15
            Run a lap around the parking lot
            Jump Squats Claps X15
            Run a lap around the parking lot
            BBS with Clap at the Top X15
            Run a lap around the parking lot

Mosey back down the stairs to the AO

We circled back up and had time for one more workout before the 6MoM. High Knees while we went around the circle, with each PAX calling “down”. When Down was called, the PAX dropped down and did a merkin, then jumped back up to continue doing high knees. 14 PAX = 14 merkins.

6MoM
          
  LBCs IC x15
            WW2 Situps OYO x15
            Flutter Kicks IC X15
            American Hammers IC X25 (Thanks to Roid Rage for counting these. I was pretty smoked and knew I wasn’t going to make to. Plus, Roid Rage LOVES American Hammers.)

Count-o-Rama | Name-o-Rama

Quotes:
“If you’re not making mistakes, then you’re not doing anything. I’m positive that a doer makes mistakes.” –John Wooden

“Courage is the greatest of all virtues, because if you haven’t courage, you may not have the opportunity to use any of the others.” -Samuel Johnson

Drop it like it’s hot

-Snoop