Tag: Dojo

The hills were alive at Dawn Patrol

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WARMUP: short mosey SSH and a burpee X 3
THE THANG: 4 corners at the park next to the town offices. Hand Release Merkins were a crowd favorite.

Some curb work at the lot near 160. Diamond Derkin Burpees were attempted.

Some partner work and laps around the Ampitheater.

3 kinds of jacks (plank, bomb, and seal) and the a hill climb with burpees on top.

Bear Crawl the grassy hill. Because we GET TO!

MARY: She never made it up the hill.
ANNOUNCEMENTS: Adopt a Highway / Bethel Shelter / Cannoli Run / The overnight ruck!
COT: Lord give us strength for the challenges we all endure.

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Webb-o-Rama

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WARMUP:
Ran to an empty lot for some of the standards.

THE THANG:
4 Cones set up ascending the grass hill at the of the parking lot. Each cone was a workout station where 2 exercises were done in Jack Webb style (1:4 ratio)

– Burpees // 4 SSH (1-5) (6-8) (9-10)
– Bear crawl to next station
– Captain Thor – Big boy sit up // 4 American Hammers
– partner wheelbarrow to next station
– Dan Taylors // Squats
– partner wheelbarrow to next station
– Jack Webb –
– Run around to first station

Great work by all pax!

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Webb-o-Rama

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WARMUP:
Ran to an empty lot for some of the standards.

THE THANG:
4 Cones set up ascending the grass hill at the of the parking lot. Each cone was a workout station where 2 exercises were done in Jack Webb style (1:4 ratio)

– Burpees // 4 SSH (1-5) (6-8) (9-10)
– Bear crawl to next station
– Captain Thor – Big boy sit up // 4 American Hammers
– partner wheelbarrow to next station
– Dan Taylors // Squats
– partner wheelbarrow to next station
– Jack Webb –
– Run around to first station

Great work by all pax!

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Don’t Forget the Flowers!

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WARMUP: Cohiba’s attempt at the F3 Mission flopped so we started with 10 burpees flower by SSH and some other moves. Then we set off on a field trip.
THE THANG: Pax covered 2 ish miles today with stops at Town Hall, Courtyard fka as Pike Electric, Millstone Park, Veterans Park, WEP playground. At each stop, pax took turns naming an exercise of choice and passing a Valentine to another pax. That pax got to draw one of 5 cards which led to the # of reps:

All hearts today
10 = 10 reps
Jack = 15 reps
Queen = plank while chosen pax shares Valentine’s Day wisdom learned the hardway (through Failure)
King = 20 reps
Ace = 25 reps

We moseyed home after the playground
MARY: yes, a few mins at the end
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: prayers for health for several, job searches

A great morning of movement and fitness including many reps and many burpees. The pax were frisky and playful like a bunch of puppies, and the mumblechatter was strong throughout.

One of the many things I love about F3 is the multigenerational nature, and we had pax from 38-59 today. The span of age, geographic origins and backgrounds provided wide ranging experiences around the topic of romance and the Valentine’s Day holiday. Grateful for the enthusiasm, wisdom and humor everyone brought!

Parking lot Donuteeria was a success as well. Who’s gonna turn that into the norm?

Thanks for the invite JWOW and your solid leadership of our flagship AO!

#KeepPosting

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Good Morning Respectables!

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WARMUP
Disclaimer and some static stretches at the flag.

THE THANG:
Take a lap around the parking lot and stop at the front of school for COP. All in Cadence:
SSH x 20, windmill x 10, Mountain climber x 15, Low slow squat x 15, cherry picker x 10
Form two lines about 5 yards and face each other. Bear crawl in cadence (4 steps four steps forward/four steps back) x 5
Freddie Mercury x 15, LBC x 15
Back into formation, 5 yards apart. Crabwalk in cadence (4 steps forward/four steps back) x 5
Finish with 10 flying squirrels in cadence

Form a straight line and lunge walk the parking lot spaces, do 5 squats at every other line. Return to start with a bearcrawl and 3 merkins at every other line.

Indian Run 2 laps around the parking lot.

Circle up for <@UJGS2BBQD> modifed (7 reps) killer hip routine

MARY:
Rosalita x 15, Pretzel crunch x 15, Hello Dolly x 15, American Hammer x 15, Box cutter x 10, Superman hold x 3

ANNOUNCEMENTS:
Dam to Dam race this weekend

COT:
Prayers for <@U790WHUKC>’s wife with health issues/job change, traveling mercies for students traveling, and those traveling to and running the Dam to Dam race in the rain.
After a week of illness, it was great to be back with my F3 brothers this morning – all respectables! Well done, gentlemen!

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The road least traveled

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WARMUP: the nice warm air gave us all the warm up we needed
THE THANG: the recommended route was L on munn, R on Harris, R on Sam smith, R into Sutton place neighborhood, take the first left 3 times to arrive at Sutton, R on Sutton, turn around once you hit 6th Baxter and do the whole thing in reverse. 4.35 miles. Not many did this route, but those who did were treated to some solid hill work <#C09QRA67ST0>

MARY:
ANNOUNCEMENTS:
COT:

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My taste was acquired

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The chill came back and 8 showed up for a run around the Sunbelt parking lot.

From the amphitheater at Kingsley we moseyed up to Sunbelt. At one end of the lot, we completed various upper and lower exercises that were written on my weinke. Running across the lot to the far end, we spent more time doing various upper and lower body exercises that were written on my weinke.

I gave Spike my weinke so I am going to fail to list the details of exactly what we performed.

There was a decent amount of mumblechatter that kept things just interesting enough that Super-G was able to hang. He did not stay for my motivational speech at the end and missed out on a good one. Ask me sometime about my two words for the last few years.

Old Bay was missed as his solar panels failed him this morning.

-30-

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Super G loves Jack Webb

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36 degrees and balmy compared to how it has been.
WARMUP: ran to the corners of the path around WEP and performed SSH, Squats, mountain climbers and others.
THE THANG:
1. Jacob’s ladder on the hill. Merkins at bottom, donkey kicks at top.
2. Playground: partner up. Partner 1 runs around playground. Partner 2 does LBC. Flapjack. Repeat with derkins then swing crunches.
3. Jack Webb
MARY: round robin of Mary today
ANNOUNCEMENTS: Break the Dam, Cannoli run(May), BRR(September)
COT: family health, job search, praise for the PAX.

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