Tag: Dojo

10×10 – and again

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WARMUP:
Ran around and did a few of the standards.

THE THANG: 10×10
At the board with the following exercises, we gather and did 10 of the first exercise, then ran a loop (with a burpee at the mid-way point). Then we did 10 of 1, and 10 of 2, (in accumulating fashion) and then the loop (still with a single burpee).

And so on…

  1. Shoulder Taps
  2. Squats
  3. Mountain Climbers
  4. Seal Jacks
  5. Hello Dollys
  6. Plank Jacks
  7. Bomb Jacks
  8. Merkins
  9. LBCs
  10. Burpees

MARY:
ANNOUNCEMENTS:
COT:

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Warning Lights

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WARMUP: a series of exercises with 1 rep (yes, DOAH, ONE rep!) plus some moseys and other movements around the loop to the playground

THE THANG: The main event theme was Blue Ridge Relay training in the form of hill repeats up Stairway to Heaven, followed by exercises at the statue down the right side of the Stairway, then a mosey back to start. The winner of each heat picked the exercise and then started the next heat with a 5 count delay for the others to run ahead. The last couple heats involved some partner exercises. We wrapped up with a collection of Burpees.

MARY: Done throughout the Main Event

ANNOUNCEMENTS: Read your newsletter

COT: yes, as required by the 5th Core Principle (in proper order, DOAH)

This group can sprint! Jekyll, Spike, Ruby, Davinci, Dojo, Minuteman and Super G kicked into the highest gear they've probably seen in a while. Well done! Keep up the sprinting! Fishstix says we need it to stay young.

Along the way, the pax shared experiences and suggestions on ways to monitor our life gauges (ie, overheating mentally, running out of gas physically, etc), including watching each other's dashboards and calling out when a brother may be in a potential red zone. Am I watching my dashboard before the crash? Am I truly listening to feedback from others who care about me?

Thanks to everyone for pushing me through another BRR training session! Thanks to Minuteman for the invite!

#KeepPosting

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Sweaty Monday

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WARMUP: briefly
THE THANG:
Double 11s (22s?)

  1. upright row/ tricep ext

Suitcase carry to other side

  1. Clean/front rack squat

E2MOM

  1. 10 swings
  2. 10 alt upright pull
  3. 10 goblet squat
  4. 10 merkins

Buddy curls, start with 1 rep up to 10 then back down. Do burpees until the 6 finishes

MARY: big boys!
ANNOUNCEMENTS:
COT:

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Borrowed ideas of sweat

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WARMUP: Mosey with SSH, Hillbiliies, Lo Slo Squats, Bonnie Blair’s
THE THANG: 4 Corners with 5 Burpees in middle (plagiarized from Maximus The Fort Q a few weeks ago.
2 Rounds
15 Merkins
15 Jump Squats
15 Carolina Dry Docks
15 Big Boys

To Curb
5 Mike Tyson’s then bear crawl across to opposite curb
3 rounds

3 rounds of dips on benches.

To Hill
Triple Nickels (Copied from Casey Kasem Q at The Fort)
A pax picks an exercise
5 reps at top of hill
Run down hill
5 reps at bottom of hill.
Run up hill
5 reps at top of hill.
We made it 4-5 rounds.

MARY: Short one
ANNOUNCEMENTS: KB workout, Trash pickup, lots more.
COT: Families and marriage struggles.

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It looked good on card stock.

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WARMUP: Parking Lot Mosey/ SSH/ Hillbillies/Around the Worlds/Halos/DeadLifts/High Pulls
THE THANG:
Partner Double Bell carry while other does Round 1: Mike Tysons Round 2: Derkins.

Loop of Pain Stations. Do exercises at station, bear crawl with Bell to next station. Run the loop and back to where you left off. Do exercises at that station, bear crawl to next one, etc..
8 Stations:
30 Swings
30 Curls
30 Tricep Press
10 Manmakers (crowd fave!)
24 Bell Merkins (8R, 8L, 8 with both hands on bell-crowd fave!)
24 Pull Throughs
24 Thrusters
30 Am. Hammers

Finished at COT with half minute of AYG Uhauls. (Miss you bro)

MARY:
ANNOUNCEMENTS: KB Convergence in Matthews. Trash Pickup. Cannoli Run.
COT: Live Third.

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AMRAP Bash

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WARMUP: SSH, MOROCCAN NIGHT CLUB, WINDMILL, STRAWBERRY, MERKINS.
THE THANG: KETTLEBELL AMRAP. SQUATS KETTLEBELL SWINGS, STEP UP'S, CURLS, MERKINS, OVER HEAD PRESS, FLUTTERS, SIMBA'S, LBC'S WITH BELL 🔔 , BURPEE'S, PLANK JACKS, SSH
MARY: YES CORE WORK AND ENDED WITH A PLANK FOR 1/2 MINUTE
ANNOUNCEMENTS: YES
COT: ENDED WITH PRAYER OVER FAMILY AND MARRIAGES.

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Chicken wing progression and playground Dora

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Musical warmup:

  1. Devil went down to Georgia remix by State of Mine (3:37)
  1. Base = Imp. Walkers
  2. Chorus: fruit pickers
  3. Solos: Big Arm circle
  4. Short loop mosey, while Q queued up next tune
  1. Country roads remix by Me first & Gimme Gimmes (2:11)
  1. Base = Hillbillies 
  2. Chorus = Windmills

The THANG:
Progression trail (linear chicken wing model)
Every other TREE, progress this series:

  • Grandpa Jacks x20
  • SSH x 15
  • Seal jacks x10
  • Bomb jacks x 5

At the Statue ——- Nur up hill, motivator in cadence at parking lot, crawl bear down
Every BENCH: progress this series

  • 10 Flying Squirrels
  • 8 Burpees
  • 6 Kraken Burpees
  • 4 Calimari/Krakens (some pax opted to just do six more Kraken)

every other TREE

  • LBC’s x 40
  • Gas-Pumpers x 30
  •  Big-Boiz x20
  • 5x Partner Big Boiz (AKA double – backed beasts)… 
  • This was firmly rejected by all PAX, so we just did 10 more big boys.

Playground Dora

  1. On the swings: 75 Inverted Row, 60 Knee-tuck-Merk, 50 Leo/50Rose (swing- assisted squa- jumps)
  2. Mosey small loop around playground

Mosey to Amphitheater 
Musical finale:
Born in the U.S.A. – Bruce Springsteen 1984 Live: 3:21
CPOP1: "Born in the U.S.A." (appears 22 times): Eagle Squats (Air Squats with arms out like wings)
CPOP2: "I'm a cool rocking daddy" (appears 4 times): Patriot Burpees (Burpees with a jump and salute)
During Verses: Lt. Dan

Mary:
Broga & Pax-called AB lab to finish

ANNOUNCEMENTS: stuff the Bus, Rock Hill rooster-reboot-thing, read your newsletters

COT: honored and obeyed (5th core principal)

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Hive suck fest

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WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings.
THE THANG:
Quick ABC practice. 5 rounds each arm with 5 swings in between.

11s:
Front rack squat & upright row

10 min 100 snatch test with a partner. Alternate as needed

DORA
Partner A: burpees
Partner B: farmer carry both bells up the hill to first speed bump.
Accumulate 100 burpees

MARY: yes
ANNOUNCEMENTS: stuff the bus
COT: yes

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It’s not ‘negative’, its ‘eccentric’

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WARMUP:
windmills, produce pickers then mosey to Kingsley Springs corner
monsters, knee grabs, arm stretches to lakeside benches

THE THANG:
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the landscaping
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Identify 'finish line' for future use

Mosey to bottom of hill
Rock routine (5/7/10)
Deadlifts
One-legged or two-legged
Bicep curls
Up on 1; down slowly on 2, 3, 4
Overhead presses
Up on 1; down slowly on 2, 3, 4
Coupon Crucible (curl + press)
a block curl straight into an overhead press and then slowly (3-5) count to lower the block into starting position. That's one rep.
OYO; encourage slow count to starting curl position
Tricep curls
OYO

Mosey to roundabout circle
Cocaine bear crawls (each sidewall partition) – 1 circuit

On Kingsley Springs sidewalk (back to the lake):
Squat-walk to rockpile facing alternating directions every 10 strides
Best effort up the hill to the previously announced 'finish line'

MARY:
dollies during CHIPS, @U78QN5XU5-led mary while the rest of us were struggling up the hill

ANNOUNCEMENTS:
Read your newsletter, Bethel, Stuff the Bus

COT:
Prayers for families, marriages. Encouragement to do something not in your wheelhouse that will be within reach if you work at it.

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