Tag: Dojo

Mixed bag at the Yard

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Started with a short mosey, zig zag thru the bollards, then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.

Thang 1: Mtn Climber relays. Three cones, do 20 m/c at #1, 30 at #2, and 40 at #4; run back to base line.

Thang 2: Bench work. Did step ups, derkins, butt touch sqts, inline merkins, dips, calf raises.

Thanks 3: Prison yard burpees. At half basketball court, Start with 6 burpees in corner 1, bear crawl to corner 2, 5 burpees, keep going around/down in burpees.

Thang 4: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.

Short Mary round

COT

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Patrolling Kingsley at Dawn

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WARMUP: SSH, Hillbillies, a new funky Merkin thing
THE THANG: Short Mosey Loop to Firepit that included bear crawl along the mural. At COT SSH, Hillbillies. Mosey to stairs on hill. Each pax did stairs twice and calling out exercises for other pax while they climbed. Mosey to COT, ladder at ampitheatre. 5 decline shoulder taps, 10 dips, 10 Derkins, 10 step ups.
Mosey to back parking lot. Did rounds of pulling random cards from a bucket with heavy items and running. The burpees and manmakers were plentiful. Back to COT and repeat the ladder.
MARY:
ANNOUNCEMENTS: RH convergence, Jaeger, CANNOLI RUN!
COT: yessiree

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Dawn Patrol

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A few proud gents doubled down during AKA and took advantage of the run/ruck option. Battle Bot was especially excited to be back at his first weekday AO in about a month by having us enjoy his 60 lb coupon.

Praises for Double D’s Jane and her marriage to Tarzan. Prayers for Spitz on the loss of his mother. :pray:

Canoli Run is May 18th.

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HWS 4/4/24

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Opened with a discussion about influencing others and not realizing the impact you have.

Men average 60000 thoughts per day. Often random and unconnected.

Discussed time spent alone with those random thoughts.

How often are you alone? Too little? Too much? Do you enjoy solitude? How long are you in solitude before it turns to loneliness?

Do you need more/less alone time?
What do you do to pass the time?

Great discussion this am. Thanks to those in attendance for their participation and engagement.

Hangin w/Stang is an awesome 2nd F event. Always good discussions. A fellowship WIN to start your Thursday each week.

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AO The Fort Shovel Flag Handoff

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WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

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Where’s Jekyll?

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Scheduled Q had some complications but we all can jump on and lead anytime… the beauty of F3
WARMUP: find a loaner ruck for The Pirate who showed up for the bootcamp but found 4 ruckers getting ready to take off, Sprocket had an extra plate carrier so off we went.
THE THANG: one mile loop behind LPL building, stop at CAH for step ups, dips and incline merkins
Another loop behind LPL building, stopped at CAH and were able to do a round of step ups…. Then the clock hit 0700 and we stopped,
MARY: catching breath after the step ups
ANNOUNCEMENTS: mini convergence at WEP on Saturday.
COT: stays in COT

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Rose and Shine

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WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:

We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.

Upon return to the amphitheatre we did 11s of step ups + gas pumpers.

Then we finished off with a visit from Jack Webb to wrap us up.

MARY: she stayed home today

COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!

Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!

#KeepPosting

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Rose and Shine

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WARMUP: SSH, Mtn climbers, Peter Parker, Parker Peter, and stretching
THE THANG:

We moseyed around the full Kingsley loop with stops along the way for burpees, some work with rocks, more burpees, HR merkins, etc.

Upon return to the amphitheatre we did 11s of step ups + gas pumpers.

Then we finished off with a visit from Jack Webb to wrap us up.

MARY: she stayed home today

COT: Great to have Smuggler out in the Gloom! lots of chatter about mothering, fathering, appreciating the M for who she is, and lessons 2.0s learn from watching our career journeys. All got better!

Thanks to Jekyll for keeping Dawn Patrol cranked up. More options to get better means more pax Acceleration!

#KeepPosting

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