{"id":9790,"date":"2019-08-05T08:51:51","date_gmt":"2019-08-05T12:51:51","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=9790"},"modified":"2019-08-05T08:51:51","modified_gmt":"2019-08-05T12:51:51","slug":"the-triple-dory","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2019\/08\/the-triple-dory\/","title":{"rendered":"The Triple Dory"},"content":{"rendered":"<p>Warm-O-Rama (not necessarily executed in order listed below):<\/p>\n<ul>\n<li>Hammy Stretch (cross left foot over right) and bend at the waist<\/li>\n<li>Hammy Stretch (cross right foot over left) and bend at the waist<\/li>\n<li>Arm Swirlies FWD<\/li>\n<li>Arm Swirlies BKWD<\/li>\n<li>Calf Stretch (left ankle over right, in plank position)<\/li>\n<li>Calf Stretch (right ankle over left, in plank position)<\/li>\n<li>Abe Vigoda<\/li>\n<li>Seal Claps<\/li>\n<li>Overhead Claps<\/li>\n<li>Side Straddle Hops<\/li>\n<li>Imperial Storm Trooper Thingies<\/li>\n<li>Hillbillies<\/li>\n<\/ul>\n<p>The THANG:<\/p>\n<p>YHC is not creative and has a habit of overusing DORA in his workouts.\u00a0 Today was no different, thus we did the Triple Dory&#8230;<\/p>\n<p>Round 1:<\/p>\n<ul>\n<li>Mosey from smokers lot to traffic circle at Village Point Lake Dr and Village Point Dr and partner up<\/li>\n<li>Partner 1 does AMRAP while Partner 2 runs around traffic circle (kind of creative, yeah?) then flap jack until all reps are done<\/li>\n<li>Standard DORA fare&#8230;100 Merkins, 200 LBCs, 300 Squats<\/li>\n<\/ul>\n<p>Time Waster 1:<\/p>\n<ul>\n<li>Red Card gave us a very fast 10 second count<\/li>\n<li>Duck walk or lunge walk (PAX choice) around traffic circle<\/li>\n<\/ul>\n<p>Round 2:<\/p>\n<ul>\n<li>Mosey to bus drop off area and partner up (switch up partners to keep it fresh)<\/li>\n<li>Partner 1 does AMRAP while Partner 2 runs the length of the parking lot from curb to curb then flap jack until all reps are done<\/li>\n<li>75 Dips, 150 Low Dolly, 225, Calf Raises<\/li>\n<\/ul>\n<p>Time Waster 2:<\/p>\n<ul>\n<li>Sgt. Schultz gave us a respectable 10 second count<\/li>\n<\/ul>\n<p>Round 3:<\/p>\n<ul>\n<li>Mosey to lower parking lot near school entrance at Village Point Dr and partner up (switch up partners, again, to keep it fresh)<\/li>\n<li>Partner 1 does AMRAP while Partner 2 runs to curb (approximately 6 or 7 parking spaces) and Bear Crawls (modify as necessary) back<\/li>\n<li>50 Carolina Dry Docks, 100 American Hammers, 150 Monkey Humpers<\/li>\n<\/ul>\n<p>Time Waster 3:<\/p>\n<ul>\n<li>Duck walk, lunge walk, or just walk and talk (2nd F) back to the smokers lot for&#8230;<\/li>\n<\/ul>\n<p>Mary:<\/p>\n<ul>\n<li>Mary was performed democratically.\u00a0 Most PAX got the opportunity to call an exercise but YHC doesn&#8217;t remember exactly who or what<\/li>\n<\/ul>\n<p>CoT:<\/p>\n<ul>\n<li>There were announcements and prayer requests<\/li>\n<li>The Singing Cowboy took us out<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama (not necessarily executed in order listed below): Hammy Stretch (cross left foot over right) and bend at the waist Hammy Stretch (cross right foot over left) and bend at the waist Arm Swirlies FWD Arm Swirlies BKWD Calf Stretch (left ankle over right, in plank position) Calf Stretch (right ankle over left, in plank [&hellip;]<\/p>\n","protected":false},"author":179,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112,92,116],"tags":[],"class_list":["post-9790","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-charlie-foxtrot","category-wefoco"],"acf":{"q":"Sour Mash","date":"08\/03\/2019","pax":"The Singing Cowboy (WD), Fender, Starfish, Sgt. Schultz, Red Card (WB), Katniss, Sour Mash (QIC)"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9790","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/179"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=9790"}],"version-history":[{"count":3,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9790\/revisions"}],"predecessor-version":[{"id":9793,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/9790\/revisions\/9793"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=9790"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=9790"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=9790"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}