Dora the Explorer Visits Again

Dora the Explorer Visits Again

8 men posted in the chilly gloom of Ascent to get their Saturday going.
Pick a Partner, grab a kettlebell or two and mosey to the small field.

COP:
IW x 25 IC
LBAC’s x 20 Forward/x 20 Backwards IC
Overhead Claps x 20 IC
Front Claps x 20 IC
Moroccan Night Clubs x 25 IC
Grass Cutters x 25 IC
Mtn. Climbers x 20 IC

Partner up and line up at end of field for Dora 1,2,3 with KB’s. Partner 1 does KB movement while P2 runs approx. 30 yards and does called exercise and returns to start point. Flapjack until cumulative reps are completed.

Rnd. 1: 100 KB swings/x 15 CDD’s at other end
Rnd. 2: 200 KB curls/x 15 CDD;s at other end
Rnd. 3: 300 KB chest Presses/x 15 LBC’s at other end
Rnd. 4: 200 Upright Rows/x 15 LBC’s at other end
Rnd. 5: 100 KB Squat Thrusts/x 15 LBC’s at other end

Mosey to Playground for 6 Minutes AMRAP of:
x10 merkins, x 10 pullups, x 10 dips

Back to small field for ab work:

Run approx. 30 yards for x15 each of WWII sit ups, Russian Twists, LBC’s
Run back to start point for x 14 of each, run 30 yards for x 13 of each and keep running from point to point until x 10 reps of all completed. Costanza calls for a 25 rep merkin challenge between the pax, completed that and we’re done!

NMM:
Great crew out there on Saturday with the regulars from Hempstead (#clowncar) and the other usual suspects with DF and Drano back again, which was great to see. The shoulder work in COP was felt by all and finishing up the KB with the squat thrusts was a real crowd pleaser. Thanks for putting in the work men, it was an honor to lead.

Announcements:

Race to honor Richard Sheltra in Pinevelle on 4/29 (I believe). Ascent will plan on converging there that day.
Remember Dumpster Fire and his M as they will be delivering baby #2 on the 10th. It’s about to get real brother!

Gullah