Tag: Dojo

DJ’s & Who Sings this?

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WARMUP: Provided by the Site Q, YHC running late from S2S

THE THANG:
Circuit of Movements with 10 Reps each
– Monkey Humpers
– Shoulder Taps
– SSH
– LBC’s
– Kettle Bell Swing
– Over the Shoulder Sand Bag Toss
– Flutter kicks
– American Hammers
After the full set of exercises run to the fire pit and back.
Rinse and repeat

MARY: Stretching

ANNOUNCEMENTS: Bethel, HIM Camp, Fort Mill Lawn Care,

COT: Always stays in COT!

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Gen X’er Beatdown

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WARMUP: All the classics
THE THANG:
Wall Sits
Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds

7’s on the Hill
Mountain Climber and Merkins

In the Chick-fil-a upper parking lot
Using the guard rail – 10 dips and 10 Irkins (3 rounds)

Partner Workout
100 reps of each exercise, the timer is partner-run a lap around the parking lot.

Merkins, OH Claps, Gas Pumpers, LBCs, Plank Jacks, Imperial Walkers, SSH
MARY: No Time
ANNOUNCEMENTS: Stuff a bus, Bethel Men’s Shelters, Pigskin Pickems
COT: Closed in prayer

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Thunderstruck VC Volleyball Season Opening Celebration

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Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity.
See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes”

Warmup:
– Mosey a lap
– Mountain Climbers
– Big Boy Sit-ups
– Imperial Walkers
– Hillbilly Walkers
– Windmills
– LBC

THE THANG:
WANNABE A BALLER?
80-160-240 Dora. Run down and take a shot on the hoop. If you make the shot, then you get to take 10 off of your required number of reps for the current exercise.
– 80 Merkin
– 160 Squat
– 240 LBC

ALTERNATING CURRENT: Do an exercise, and then bear crawl to the line, and then nur back.
– 30 Big Boys
– 15 Merkins
– 30 Low Slow Squats
– 30 Bicycles
DIRECT CURRENT: Do two exercises, then run a lap.
– 20 Carolina Dry Docks 30 second plank
– 30 Calf Raise 20 Flutters (count on the left leg)
– 10 Mike Tysons 30 LBC
– 30 Squats 20 American Hammer

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Miyagi’s VQ

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WARMUP:
Mosey
SSH
The Windmill
Squats
Shoulder Taps

THE THANG:
3 Total Rounds of
Suicide – 1
Carolina Dry Docks – 20
Air Squats – 20
Mountain Climbers – 20
Merkins – 20

Four Corners
3 Rounds Of Each
Merkins and LBC
Squats and Flutters

MARY: Round Robin

ANNOUNCEMENTS:

COT:

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running 8 blocker

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WARMUP: Broga while twister complained he doesn’t stretch enough
THE THANG: Kingsley hill repeats with 8 blocker explanation as the recovery. Would focus on running only next time during beatdown and spend 15 mins to go through 8 blocker over coffee in the future. You don’t know until you try and fail. Thanks for the feedback gents
MARY:
ANNOUNCEMENTS:
COT:

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Sweep The Yard

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WARMUP: MNC, Windmills, Calf Raise, LSS
THE THANG:
Did 7’s on the hill at the front entrance of the school. (Flying Squirrels & Mountain Climbers)
Ran up Springfield PKWY to the back entrance. At every light pole we did 3 merkins and 3 squats were we ran down to two pole and back one pole until we got to the end. ~ 15 poles

We went to the park benches and did 100 step ups in sets of 25 while the partner held in the plank position.

10 muscle-ups on the loading dock

25 dips on the park bench

Total mileage was 2+ miles
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry
COT: Closed in Prayer

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2 Boards of Pain and Little Review

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WARMUP:
10 each in cadence:
– Seal Jacks
– Moroccan Night Clubs
– Cherry Pickers
– Windmills

THE THANG:
Mosey to the pier behind Pacos Tacos:

– “Walk the plank” – plank while partner lunge walks out then and runs back.
– “Plank the walk” – same but reverse lunge walk & nur
– Bear crawl the pier and run back while and partner squats
– Bear crawl the pier and nur back while and partner squats
– Burpee long jump the pier and run back while and partner does Side Straddle Hops

Review: Leave no man behind, but leave no man where you find him.

Mosey to pond overlook:
Al Gore while PAX take a lap around the sidewalk island one a time.

Mosey to dirt parking lot:
Partner up for board of pain.
One PAX runs the a marked off area (about half the lot) while other does:

– Merkins
– Carolina Dry Docks
– Shoulder Taps
– Mountain Climbers
– Flying Squirrels (aka <@U08QLQH6J68> burpee)

Review: 5 Core Principles, plus how we esteem each PAX giving their best effort – not if there are stronger or faster than the other PAX.

Mosey back to amphitheater, stopping along the way at a beach for 10 in cadence of:

– Dips
– Derkins

Big reveal of the other side of the board of pain. One PAX runs a lap around the amphitheater while others do:

– Step Ups
– Bomb jacks
– Imperial Walkers
– Burpees
– Hillbilly Walkers

Review: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

MARY:
Got a handful of exercises in, highlight being Spike’s leading for the first time with Freddy Mercurys.

ANNOUNCEMENTS:
Sweaty Barry next TU
Trout 2 Trout next TH

COT:
Heart health, mental health, unemployment/job search, parents adjusting as kids become adults, adult kids navigating relationships

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Dawn Patrol hijinks

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WARMUP: Circled up and stretched ‘em out while one Pax ran circles around three times

THE THANG: At the center of WEP after pairing up one partner jogged off and after a five count the other partner ran to catch up. Repeated this a few times.

Headed to the hill for a few rounds of Indian Bear Crawl with partners.

Then to playground where partner stayed home and did random exercises while partner ran the perimeter of the playground.

Went back to hill to enjoy more shenanigans and finished at COT. All thoroughly enjoyed.

MARY: Three minutes of Mary and Spike enjoyed having a turn.

ANNOUNCEMENTS: The Barry, Blood drive

COT: Yes

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Dad Bod Deluxe

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WARMUP:
Moroccan nightclub
Imperial walker
Cherry picker
Windmill
THE THANG:
Bucket of fun
– 2 rounds of 11 stations. 45 seconds exercise with 30 seconds rest
– Jump rope
– Squat jumps
– Mountain climbers
– American hammer
– Shoulder taps
– Flutter kicks
– Plank Jacks
– Merkin
– Imperial walker
– Goblet squat
– Side straddle hop

Three corners
3 rounds – 5, 10 and 15
Station 1
– Side straddle hop
– Donkey kicks
– Penguin taps

Station 2
– Merkin
– Plank jack
– Shoulder taps

Station 3
– Mountain climbers
– Squat jumps
– Flutter kicks
MARY:
ANNOUNCEMENTS:
Sweaty Barry
Slaughter on Q August 9th
COT:

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