Choose your own adventure DORA with mini murph extra credit

Choose your own adventure DORA with mini murph extra credit

QIC

Padawan

AO

The Den

PAX

• Abe Froman
• Bergundy
• Bronco
• Buttermaker
• Debs
• Deliverance
• Harry T. Stone
• JCS
• Jumanji
• LeadPipe
• Lord Of The Dance
• Old Style
• Padawan
• Rossy
• Shiplap
• Slider
• Strategery
• Truckin

Workout

Conditions: warm and inviting — no rain yet

Warmup (extra credit — 5:30 a.m.)

Hillbilly Walker (15)

Don Quixotes (15)

Michael Phelps (15)

Goofballs (15)

Extra Credit Mini Murph

50 pull-ups total

100 push ups total

200 air squats total

1/2 mile run

As a group, each PAX does 5 pull-ups (use exercise bands to assist if necessary), 10 merkins, and 20 air squats

Then we all do a quick lap together (around the playground)

Repeat 10 times — we finished with enough time to stretch at the end!

Warmup (regular) (6:00 am)

Motivators (from 6)

Imperial Walkers (15)

Rossy (R, C, L)

Daisy Pickers (15)

Tricepts Stretch (R/L)

Wrist Stretch (R/L)

Mountain Climbers (20)

Thing 1: Field work with cones

Bear crawl to 1st cone, 10 carolina dry docks, jog back to start

Bear crawl to 1st cone, 10 carolina dry docks, crab walk to 2nd cone, 20 crab cakes (2 is 1), jog back to start

Bear crawl to 1st cone, 10 carolina dry docks, crab walk to 2nd cone, 20 crab cakes, burpee broad jump to third cone, 30 smurf jacks, jog back to start

 

Thing 2: Dora with Choose Your Own Adventure Laps

PAX partner up. While Partner 1 does lap, Partner 2 does exercise, until the pair completes the assigned number of reps. Then the pair move on to the next exercise.

Exercises

100 Merkins

200 sit-ups

300 squats

Lap options

• Carry a whole or 1/2 coupon (alternate between army and shoulder carry)
• Pass a Medicine ball to partner while running
• Flying nun (arm circles, switch direction halfway)
• Karaoke lap (alternate side halfway)
• High knees/buttkickers (alternating)
• Run backwards
• Regular run

Thing 3: Wall Work

Wall sit with punches (20)

60 seconds balls to the wall

Wall sit with overhead claps (20)

Mary

Circle up on your back with legs out and feet up in the air; 1 PAX gets up and runs around the circle, pushing everyone’s legs down.

It was a challenge with 18 total PAX, but we did it!

COT

My wife received some pretty discouraging work news yesterday — a clear example of an “emotional” conversation, not a “social” or “logistics” one. My role was just to listen/support, which is always hard.

Announcements

Beyond Hunger, 4/11 (Papa Smurf — still needs 2) and 4/18 (Lord of the Dance — also needs 2)

Dinner, 4/29, Wednesday, O’Sullivan’s (Buttermaker)

5/16 Convergency (Sheriff) — Webelos is thinking about leading a Ruck there