Dora and Iron Mikes

When: 02/23/17

QIC: Devito

PAX (): Cookie, Babyface, T.O., Crack, Moonshine, Nacho, Fondue, DefCon2, Mufasa, RG2, SoSoDef, Foghorn

13 highly motivated PAX posted at the Rubicon for YHC’s VQ.  Felt like springtime in February.

Mozy to the warm up area past the pool.

Warm Up:

  • SSH
  • Cotton Picker
  • Merkin
  • Windmill

The Thang:

Mozy to the track area for a Dora.  Pair off for 100 Carolina Dry Docks, 200 Merkins, and 300 Flutter Kicks.  One man pushing/kicking while his partner runs to the far side of the track and back.  Flapjack until complete.  Early pairs to complete held high plank or air chair while motivating those still kicking.

Head over to the middle of the track for an Iron Mike relay.  Teams of 4, 2 on each side of the track field.  3 men hold low plank while 1 Iron Mikes from to the far side to tag off a team mate.  Repeat until all have traversed.

10 count rest then a modified Indian Run.  Last man performs 5 air squats, then sprints to the front.  After a few circles around the track, release run back to the flag for some Mary.

  • LBC
  • Rosalita
  • DC Twist
  • Leg Lifts


  • Thoughts with Miller Time with a back injury
  • Shame on Devito for not being registered to post BB same day


  • Prayers for healing and those that couldn’t be with us

Leave a Comment