{"id":394394,"date":"2018-02-06T20:44:13","date_gmt":"2018-02-07T01:44:13","guid":{"rendered":"http:\/\/www.f3enc.com\/?p=394394"},"modified":"2018-02-06T20:46:16","modified_gmt":"2018-02-07T01:46:16","slug":"dora-1-2-3-blb-style","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/boyd-lee-beatdown\/dora-1-2-3-blb-style\/","title":{"rendered":"Dora 1-2-3 #BLB Style"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> <span class=\"workout_date\">02\/03\/18 <\/span><\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Early Bird <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/duct-man\/\" rel=\"tag\">Duct Man<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/early-bird\/\" rel=\"tag\">Early Bird<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/gazelle\/\" rel=\"tag\">Gazelle<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/mellow-johnny\/\" rel=\"tag\">Mellow Johnny<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/psycho\/\" rel=\"tag\">Psycho<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/strokes\/\" rel=\"tag\">Strokes<\/a> <\/span><\/li> <\/ul><\/div><p>Warm up: 15 of the following (4 ct.)<\/p>\n<p>SSH, Cherry Pickers, Arm circles forward and reverse, Squats, Carolina Dry Docks<\/p>\n<p>The Thang: The #BLB version of DORA 1-2-3 with weights (1 partner runs to the cul-de-sac circle while other performs\u00a0the exercise).\u00a0For the sake of keeping good form, the routine was divided in half. The number of exercises was performed as a team:<\/p>\n<p>Set 1- DORA 1-2-3: 150 Kettle-bell swings, 100 push presses (45-95lb barbell), 1 lap (1\/4 loop) farmer carry (70-120lb)<\/p>\n<p>Set 2- At the picnic shelter. Box jumps, Merkins, WWII sit-ups- 10 reps of each 1st round, 20 reps 2nd round, 30 reps the 3rd rd, 20 reps 4th round. Ran out of time for round 5. Mosey back to the circle for more Dora.<\/p>\n<p>Set 3: Second half of DORA, (150 Kettle-bell swings, 100 push presses (45-95lb), 1 lap farmer carry (70-120lb)<\/p>\n<p>This was a tough workout. All Pax gave an outstanding effort and we completed the routine right on time. It was great to have Psycho and Duct Man join. These guys have the strength and drive to be regulars at #BoydLeeBeatdown.<\/p>\n<p>Prayer Request:<\/p>\n<p>Strokes Wife, Whetstone project and Mellow Johnny with home sale and purchase.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"394394\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">4<\/div>    <div class=\"tclap_spinner\"><i class=\"fa fa-spinner fa-spin fa-fw\"><\/i><\/div>  <\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>When: 02\/03\/18 QIC: Early Bird Pax: Duct Man, Early Bird, Gazelle, Mellow Johnny, Psycho, Strokes Warm up: 15 of the following (4 ct.) SSH, Cherry Pickers, Arm circles forward and reverse, Squats, Carolina Dry Docks The Thang: The #BLB version of DORA 1-2-3 with weights (1 partner runs to the cul-de-sac circle while other performs\u00a0the [&hellip;]<\/p>\n","protected":false},"author":38,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[83],"tags":[858,166,159,161,174,137],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/394394"}],"collection":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/users\/38"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=394394"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/394394\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=394394"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=394394"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=394394"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}