Purdy #28- 10/13/25 – Camelot –
Warm Up: IN CADENCE WORK(PAX Led)
1. If a pax is struggling, Q: walk them through it and then give them a chance to do it again. (stop the @ Jackmans)
2. SPMICE
* Next Exercise is…
* Starting Position Move…
* In Cadence…
Exercise…
* Inflection of the vice changes on the last exercise when you want the PAX to stop
– SIDE STRADDLE HOPS (25)
– POTATO PICKERS (10)
– CHAIN BREAKERS (20)
– WIND MILLS (10)
Main Work: Dora Workout
1. Explain the breakdown of the workout, how to adapt/modify it, and why it works so well. • Partner Work- One guy does work and the other guy runs to the playground & does the designated work there (different every time). The timer is the person running. • Great in a pinch/little prep
2. Reference where to find other ideas
* National F3 website
* I’ve found workouts on the internet
* Use your creativity to make up new workouts
25 BLOKEES (Burpees w/a Block)
* 5 Pull ups at Playground
50 burpees
* Go down the slide at Playground
75 KETTLEBELL SWINGS (w/Block)
* Make a shot with a ball somewhere
100 MERKINS
* Climb up on top of the playground and do 10 squats
125 BIG BOY SIT UPS *
* Do the monkey bars at the playground
150 CURLS (w/Block)
* Swing on the swing for 10 seconds
PAX
Purdy – Q
Bulldog
Vespa
Viper
Brickyard
Gepetto
Guardian
Norm
Manchester
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