{"id":11111,"date":"2019-12-30T11:28:16","date_gmt":"2019-12-30T15:28:16","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11111"},"modified":"2019-12-30T11:36:22","modified_gmt":"2019-12-30T15:36:22","slug":"trio-dora","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/12\/trio-dora\/","title":{"rendered":"Trio Dora"},"content":{"rendered":"

3 PAX assembled on an unusually balmy late December morning at Leinbach Park for another installment of The Outhouse.\u00a0 \u00a0Greenspan arrived early to get in a 1.2 mile EC run.<\/p>\n

WARMARAMA:<\/strong>\u00a0 \u00a0A typical medley of SSHs, Hillbillies, Running with Scissors, Whirlies WAC, Abe Vigodas and standing hamstring stretches.<\/p>\n

THE THANG:<\/strong><\/p>\n

After concluding our warm-up, we ran over to the back parking lot of Mount Tabor United Methodist Church, where YHC had pre-positioned three stations roughly equidistant apart from one another on the outside edge of the parking lot for a Rolling Dora:<\/p>\n

STATION 1:\u00a0<\/strong> \u00a0Crunchy Frogs, Merkins, Elbow Plank<\/p>\n

STATION 2:<\/strong>\u00a0 \u00a0Curls, Skull Crushers, Chest\/Overhead Press\u00a0 (this station was equipped with pairs of 15, 20 and 25 lb dumbbells)<\/p>\n

STATION 3:<\/strong>\u00a0 \u00a0Squats, Monkey Humpers, Calf Raises (this station was equipped with an 18 lb kettlebell, a 25 lb kettlebell, a 30 lb dumbbell and a 35 lb dumbbell)<\/p>\n

Although it took us a few minutes, we soon figured out how to adjust the Rolling Dora to fit 3 PAX, allowing 2 PAX to stay together to chat while they pumped iron and did other stuff and also provide just the right amount of reps to be a very challenging, but not impossible, workout.\u00a0 It went as follows:<\/p>\n

Starting at Station # 1, two PAX performed Crunchy Frogs while the third PAX ran around the perimeter of the parking lot, which is about 1\/5 of a mile in circumference.\u00a0 \u00a0When the running PAX returned, one of the other PAX took off running, while the returning PAX and the remaining PAX continued to perform Crunchy Frogs.\u00a0 When the second runner returned from his trip around the parking lot, the third PAX took off running, while the other 2 PAX continued to perform Crunchy Frogs.\u00a0 \u00a0When all three PAX had each completed their lap, we moved clockwise to Station # 2, where we began performing Curls.\u00a0 \u00a0REPEATO repeatedly, working our way around from station to station, moving to the next exercise listed on the Weinke at each station when we returned for the second and third times.<\/p>\n

As it turned out, we had exactly enough time to get through all three exercises at all three stations, with each PAX running 9 laps.\u00a0 \u00a0We then returned to the Leinbach Park parking lot, arriving at exactly 0615.<\/p>\n

NMM:<\/strong><\/p>\n