It was a muggy morning with 5 pax coming out to celebrate the start of the school year in Wake County and the start of a new week.  The Q heard just one pax utter “Oh, Julie” at some point during the Doracide pyramid, which was music to her ears.  A tough workout was enjoyed by all!  Thanks to those who came before me and inspired me with their backblasts – y’all are clever!

Warm up

  • Good mornings: 10 single count
  • Arm circles: little in both direction, big in both direction
  • Toy soldiers: 20 single count
  • Jumping jacks: 10 in cadence (i.e., 20)
  • Butt kicks: 20 hard count
  • High knees: 20 hard count
  • Run the pickle

10 monkey humpers

Doracide pyramid (pairs or 3’s): runner does squat jumps with suicides, increasing in # at each stop (i.e., 1 squat jump at #1, 2 at #2… and 4 at #4)

  • 100 squats
  • 200 plank jacks
  • 300 LBC
  • 200 alternating lunges (each = 1), front or back
  • 100 bicep curls

10 monkey humpers


  • All in right plank
  • First in line does 20 total (or 10 per side) mountain climbers then holds high plank
  • Goes down the line till everyone is in high plank
  • Start again in left plank
  • Moving exercise is 10 American hammers

10 monkey humpers

Moving water: 30 seconds each with arms extended straight out at sides

  • Push up
  • Push down
  • Push front
  • Push back

Cool down/stretch


Emily Dickinson: The soul should always stand ajar, ready to welcome the ecstatic experience.