Tag: Dojo

Suns Out, Guns Out

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WARMUP: Mosey around Kinsgley – SSH, low slow squat, imperial walkers, hillbilly walkers, moroccan nightclub, etc.
THE THANG: After we mosey'd around for a little and completed warmup exercises, we found some rocks to move around… we completed the following exercises – curls * 20 reps, OH press * 20 reps, chest presses with flutters * 20 reps, squats * 20 reps.. rinse and repeat decreasing by 5 each round until we got to 5 reps. Mosey to roundabout and all plank – person the end gets up and runs around the roundabout, once they return, the next person goes. Everyone holds plank until everyone runs around the roundabout… did this twice – this was a CakeBoss special. Continue our way around the Kingsley loop using the lightpoles to complete lunge walks, bear crawls, high knees, butt kicks, mosey, lunge walks, bear crawls, high knees, butt kicks and then mosey to mary.
MARY: We got around the entire circle completing box cutta, flutta, american hammer, penguin, chop sticks, leg raises, etc.
ANNOUNCEMENTS: Read Newsletter
COT: Prayer and prasies – around the horn.

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Popular bear crawl

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WARMUP: each pax ran a couple of circles around the group
THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around the playground. And an ending circle of fun. All enjoyed immensely.

Welcome Dr. Suluki, who was EH’d by McHale

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Quarter shuffle

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WARMUP: one guy got in trouble for trying that at this AO one time
THE THANG: double Kingsley, try to push the last 1/4 of each mile
MARY: again, there was an issue one time
ANNOUNCEMENTS: newsletter
COT: youth sports….why can’t all the kids just try hard? Flux

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Running is fun?

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WARMUP: N
THE THANG: Y
MARY: N
ANNOUNCEMENTS: Y
COT: Y

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Ran around….did some stuff

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Substi-Q'ing for Super-G who was not feeling well. We found some good ways to do hard stuff with our muscles. It came from one of my old weinke's balled up in a corner of the trunk of my car.

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💰 Sandbag Extravaganza 💰

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WARMUP: SSH, Moroccan night clubs, arm circles, low slow squat, downward dog, hip openers
THE THANG: we had 40’s, 60’s and on 80#… shoulder the sandbags and go for a walk around the soccer field, stop halfway, circle up and go around the circle for over the shoulder toss until you go back to your bag, rinse and repeat… shoulder sandbags again and complete the loop around the soccer field to the main entrance. Around the clock over the shoulder toss x 2.
Go inside the field, partner up for bear crawl sandbag drag to other end, 2 pax per 1 bag, pick your poison style, reach the other side and toss the sandbag forward.
Line up facing the goal at arms length, we chose 4 sandbags for this, go on a plank and side pull to pax on left, once out of bags run to the end of the line “Indian run style” all the way to the other side of the field, go back to start point but now pull to the right, trying to work both arms and lats; rinse and repeat. Everyone was smocked by the end of this one.
Shoulder sandbags and take a lap around the drop off line.
MARY: 3 minutes of broga
ANNOUNCEMENTS: Manion, may16th ruck, bethelshelters
COT: stays in COT

🎄Tinsel🎄…. OUT

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Complex

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WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan.

THE THANG:
Humane Burpee
Clean, Reverse Lunge, Press
Started individually then built into a complex

Clusters x3
Clusters from a Kickstand Stance x3

Weighted carry thrown in along with an uphill bear crawl and uphill sprint.

MARY: Burpee Snatch
ANNOUNCEMENTS: Read the newsletter
COT: was held

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Padre-Sandbag

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WARMUP: the usual suspects
THE THANG:

  1. Catch me if you can: 1 pax walks w/ Sandbag or chosen coupon… Other (at each handoff), does 10 BBSU, 20 monkey humpers then moseys up for handoff
  1. Pitt-stop at Playground for Dora:
  1. 1 pax lunge-walks out to can & moseys back
  2. Other pax completes:
  1. 50 knee-tuck merkins on Swing
  2. 50 Bulg-Split-Squats on Swing (25 ea. Leg…swap every 5)
  3. 60 swing-jump squats (alternate every 5 forward/backward)
  4. 80 Inverted Rows on Swing
  1. Pitt Stop at Hill:
  1. Nur Up / Crawl-Bear down
  1. at music area: alternating Jack Webb: 1 man maker, 4 inverted rows, … 2–8, … Up to 5–20
  • 1 PAX with sandbag doing this, while the other holds wall sit

MARY: ab-lab
ANNOUNCEMENTS: cannoli run, other newsletter type stuff
COT: held… Several prayers lifted up for a recovery for medical procedures , anxiety over job-transitions, etc. Lord be praised.

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