Tag: Dojo

Buffet at the Yard

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Six pax at the Yard on a beautiful morning.

Began with a mosey run around the bball courts.

Warmup: SWIMLAPPs: SSH, Windmills, Imperial Walkers, Moroccan N/C, Low slow squats, big arm circles, Peter Parkers (all I/C to 10), followed with some plank stretches.

Mosey run.

Fish Tacks: do movement until told to halt, then do exercise yelled out, we did: Toy soldiers – Bobby Hurleys; bear crawls – merkins; lunge walk – smurf jacks.

Mosey run.

Bench work: step ups, incline merkins, dips, calf raises, butt touch squats (all I/C to 10)

Mosey run.

Munitions work: bear crawl to the factory (30 feet away) and then do:

Burpees (5x); OH claps (10X); Merkins (10x); big boy sit ups (10x); Squats (10x). then bear crawl back home.

Mosey run.

Wall work, with 15lb slam ball: all pax wall sit, then one by one pax hold out slam ball for a ten count. Recover then all pax back on the wall, then wall-toss slam ball; recover then back on the wall, pax to triceps extension of slam ball (10x). recover.

Mosey run to COT area.

Light mary: LBC, pickle pointers, stretches.

Fini.

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Kingsley Loops just for fun

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WARMUP: Review of the Loops
THE THANG: 2 loops: 1.5 miles or 1 mile
MARY: Stretch
ANNOUNCEMENTS: Dam2Dam and Men’s Shelter needs help
COT: Prayers for sick family members and friends. Prayers for Sprocket!

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Pleasing Others

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WARMUP: SSH, Windmill, MNC
THE THANG:
3 sets of wall sit while partner does 3 sets of 10 merkins
3 sets of wall sits while partner does 3 sets of 10 squats

7’s
Burpees at the top & side straddle hop at the bottom

4 corners at the coutyard

Corner 1: 10 Merkins
Transportation: run
Corner 2: 10 Merkins, 20 (4ct) mountain climbers
Transportation: skip
Corner 3: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs
Transportation: run
Corner 4: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs, 40 flutter kicks
Transportation: lunge walk

MARY: LBC
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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I thought this was a party. LET’S DANCE!

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Leg Day – Dancing in the streets.
Squat variety including Pistols and Cossacks. Leg powered modes of transportation. There was a low wall in there somewhere. And a plank set at the end with mountain climbers, Peter Parker’s and Parker peters.

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Boogie’s Birthday Bash Beatdown

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WARMUP: Abe Vigoda, Deep stretches, Side straddle Hops,
THE THANG: Mosey to Bridge near Gym entrance. Wall sit, bear crawls, burpees. Mosey to football field. Dora on the Football Field, Pax paired up in end zone. One runs to the 30, 40 or 50 yard line while fellow Pax completes 100 Merlins, 200 American Hammers, 300 Sumo Squats. Indian Rin back to COT.
MARY: Freddy Mercury, LBCs, Leg lifts for last 30 seconds.
ANNOUNCEMENTS: Damn 2 Damn
COT:Prayers & praises for those returning to school.

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Better late than never

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WARMUP: produce pickers, Abe vigodas, imp walkers, Peter Parker’s and merkins
THE THANG: started with Motivator starting at 10. Then 1x burpee, 2x Carolina dry docks, 3x jump squats, 4x LBCs and 5x shoulder taps

Next round repeat with all rep counts doubled

Third round with all rep counts tripled

Then 4x, then 5x, then 6x, then we headed back down the mountain

In between each set, we either ran a lap around the church or did dips and flutters (your choice)

While all this was going on, 4 of our posters ran many miles very fast
MARY:
ANNOUNCEMENTS:
COT:

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Letting Go of Heavy Things

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WARMUP: Disclaimer, brief COP, Sen T rolls up late like he’s the special guest of the day
THE THANG:
Mosey to road behind school for 10 burpees at each of 5 light poles with various forms of lunge walks between each pole

mosey to picnic tables for some step ups, dips, derkins

mosey to football field

pax line up side to side and do Al Gore while one pax does weaving run through the line to the far end. continue this fashion for 100+ yards

rinse and repeat above with flutters in place of Al Gores

pick a partner and line up like WR vs DB. DB runs defensive route to keep pace with WR for about 10-20 yds. flapjack. rinse and repeat full length of field

100 yd bear crawl back to starting end zone

mosey back to parking lot for 10 burpees, then sprint home

ANNOUNCEMENTS: 8/4 convergence, 1st F Q transition, trash pickup

COT: It was great to be back with the pax after much travel over past 2+ months.

the past 3 days involved lifting heavy stuff (Cindy at the Bubble and sandbags at Stockade) so today was “no lift day”

besides the heavy weight in the Gloom for two days, I’ve been carrying heavy stuff on the workforce for 2 months. I’ve been missing the pax during this period and all the mental reminders and affirmation just isn’t enough to keep me in a clear headspace without the benefit of a push from the pax in the Gloom.

thanks to Bitcoin for the invite and thanks to the pax for posting and always filling my tank!

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10ish Rules for Life

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WARMUP: SSHx10, MNCx10, Windmillsx10, off we went.

THE THANG: 10 stops with 6 exercises. Merkins, Big Boys, Squats, CDD’s, LBC’s, Jump Squats.
Starting at 10 each and each spot reduces the number by 1. Also, at each spot we shared 1 rule for life to succeed.
After we completed the stop at the count of six, the next stop we did six reps each again and escalated by one rep until we reached 10.

MARY: Joined by the BOSSmen after their SL workout. We always appreciate having them at FL.

ANNOUNCEMENTS: adopt a highway Saturday. Stuff da Bus. HIM Camp.

COT: Prayers for the spoken and unspoken.

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