Tag: Dojo

Boiler up

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WARMUP: nah
THE THANG: Runners were told to go old Kingsley to new Kingsley for big loops.

Ruckers did old Kingsley and small loop at new Kingsley.
MARY: nope
ANNOUNCEMENTS: men’s shelter!!
COT: we did it! Prayers for family health, family dynamics, families with financial needs

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Ruby Slipperless

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WARMUP: As the core principle states, warmup exercises were led by each pax leading in a rotating fashion.
THE THANG: Ruby S. was under the weather this am so everyone chipped in. Made up an 11, with manmakers and squats with murder bunnies as the mode of transport. Good times were had by all on that.
Re-circled up for 8 rounds of 10 second grandbaby holds.
MARY: Finished going around the circle Mary Style but with KB’s.
ANNOUNCEMENTS: There is a convergence tomorrow at WEP at 0515 if you haven’t yet heard.
COT: All the things.

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Bear Crawls and Jack Webbs

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The last of the hot days this week although we got a bit of a breeze which was nice. DD ran, the rest of us boot camped.
WARMUP: run the circuit. At every bench: 10 SSH, 5 Bombjacks. At completion, we did the standard warm up routine.
THE THANG: Thang 1: bearcrawl the old lightpole hill which doesn’t have light poles anymore. Every 20 steps, do 5 Carolina dry docks. Rinse/repeat but do the 5 dry docks at every 10 steps. Thang 2: Jack Webb: 1:4 ratio of push-ups to overhead claps. Go to 10:40. Crowd pleaser. Thang 3: Mary and finish with 3 burpees.
MARY: yep.
ANNOUNCEMENTS: Bethel Men’s shelter
COT: Cash Prayer
Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.

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The longest mosey…..

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WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps
THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises ( Squats, Merks, BBS, plank Jax, Seal Jax)
MARY: Extended Mary (7mins) each pax took a turn leading – we had box cutters used twice with some Vups, Gas Pumpers, and Stretching.
ANNOUNCEMENTS: Bethel, Convergence and newsletter
COT: Powerful

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No buckets just work

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WARMUP: Large circle of warmup, while a pax runs twice around the circle
THE THANG: The Thang went from warmup to partner sprint/chase, to the dreaded hill for Indian Bear Crawls uphill a few time (ask someone) – then to playground for more activity that all enjoyed.
MARY: Yes, a few
ANNOUNCEMENTS: CRI Training, T and Hare, Bourbon Tasting
COT: We had a debrief on: CRI local workday and BRR

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A bridge to far

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WARMUP: The usual suspects.
THE THANG: mosey to benches in back for 10 dips/10 step ups 3 Rounds
To b-ball court for lunge walks and a triple. 10 jump squats/10 CDD’s X 3.
To BRIDGE for a BLIMPS type workout over the bridge and back and escalator style.
5 Burpees
10 Rosalitas
15 Imperial Walkers
20 Derkins
25 Gas Pumpers
30 Erkins (yeah, it’s a stretch)
Back to COT for:
MARY: 3 minutes of her
ANNOUNCEMENTS:
COT: Families, health concerns, grateful for the pax in the circle and beyond.

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3 man weave

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WARMUP: SSH, Hillbillies, Imperials, Round the world (with bell), halos. Carry to workout point, mosey loop
THE THANG:
25 Swings
25 Curls
25 Overhead Press
3 Rounds
Mosey Loop

10 cleans (5R,5L)
10 one arm press (5R,5L)
10 clean, squat, press (5R,5L)
10 snatches (5R,5L)
3 Rounds
Mosey Loop

20 pull throughs
20 merkins on bell (10R,10L)
5 Manmakers
3 Rounds
Return to COT
MARY: Nope
ANNOUNCEMENTS:
COT: Great mumble-chatter with these 2 guys this morning. Who you surround yourself with matters.

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Hot and humid

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WARMUP: Easy does it. Windmills. Didn’t do any SSH

THE REAL WARMUP:
-10min Armor Building Complex (EMOM) with a partner (double kb’s)

THE THANG:
Mosey to the top of the hill and back.
Circuit, 3x through. 8-10 reps each:
-Chest Press, single arm
-Bent over row
-Waiter’s Carry
-Bicep Curls
-KB jump squats
-20 Pogo Hops (no weight)
-Swings
MARY: Breifly
ANNOUNCEMENTS: Yes
COT: Yes. 9/11 Prayer.

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You use your whole body so workout your whole body

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WARMUP: SSH, cherry pickers, greatest stretch ever, down dog, honey mooners, mosey to big parking lot above old Pike building

THE THANG: 4 corners each corner focused on a different muscle group and had various exercises. 25 reps each and did it for 5 laps. You would do the first set of exercises on lap 1 then move on to the second set on lap 2 etc…

Corner 1 (with Cindy or bumper plates)
Curls
Push press
Over head squats
Bent over rows
Floor bench

Corner 2
Merkins
Wide arm merkins
Diamond merkins
Carolina dry docks
Plank jacks

Corner 3
Squats
Jumps squats
Sumo squats
Calf raises on curb
Lunges

Corner 4
Big boys
LBC
Mountian climbers
Flutters
American hammers

After that we partnered up and did a bear crawl really race across the parking lot. Partner 1 started bear crawl while partner 2 ran from one end to the other. Where ever they met on the run back they switched until as a team they made it across the parking lot. All that lost had a 2 burpee punishment.

Moseyed back to WEP stage and did wall sits while raising arms and going up on toes and down. Then a balls to the wall contest. You held balls to the wall as long as you could if you dropped you did burpees until the last man dropped.

Our finisher was a set of 7. In front of the stage you did squats the climbed up wall and ran to back wall of stage for a mike Tyson.

After that we moseyed to flag for core work (arts and crafts for 15min) until 7:30.

MARY: Was glorious

ANNOUNCEMENTS: Convergence 29th at WEP for The Fort’s birthday party (gifts not required) , read the letter of News every Sunday.

COT: prayer for BRR teams, PAX with injuries, and any PAX going through life hardships quietly

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