- QIC: Shield
- When: 02/28/2020
- Pax: Bandcamp, Bass-o-matic, Cashflow, Deacon, Decibel, Fogerty, Kaiser, Ruby Slippers, Senator Tressel, Shield, Skate or Die, Splinter
- Posted In: Varsity
Seven years ago today I retired from the greatest police department in the world the NYCPD and this morning I stand in the gloom with another great group of men that I had the privilege of leading in a Dora Beatdown and some added exercises that filled in our time at the end.
The brisk morning started with a mousey around the NAFO parking lot. We warmed up with some SSH, Tappy Taps, Windmills and Imperial Walkers.
The Dora consisted of:
100 Merkins
200 BBsitups
300 Squats
after that to fill in the time we did 25 knee ups, 25 flutters, 25 burpees, 25 LBC, 10 gaspumper and we held six inch plank several times to finish our beatdown.
COT followed…..we had 6 Bootcampers and 6 runners that split off after Broga
TClap |
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