Tag: Dojo

It’s cold, we are old

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Circle up
Warm up
Light to light stuff, up to and including bear crawl
To the benches for dips, no derkins, not a fan
Over to four corners with burpees in the middle
Down the hill for exercises (accumulating), back to the top, 4 or 5 times
Back up to the school for the last few exercises

Good work by Sawdust and prob a couple others, maybe
Plenty of modify as needed
Plenty of piss poor counting
Plenty of questionable form

Thanks peanut gallery, I couldn’t do it without you.

Looks like we made it,

Barry Manilow

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Back to long pants

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11 runners and 3 ruckers on display at Flight Plan. A few went to the hills of Braden.

Looking forward to trash pickup this Saturday at 0745 at Harris St Park.

Prayers for CrabCakes friend Ashley. Bass-O has a knee Dr appt soon. Def need to get that fixed.

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Hills, Stairs and Jake Webb- Oh My!

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WARMUP: The Usual suspects- SSH, MNC, Merks and OYO Burpess sprinkled in
THE THANG: 7s up & down the Monroe White hill, Bombjacks at top, LBCs at bottom. Mosey over to FMCOG for a partner DORA- Merkins, Squats & LBCs at partner runs the snakey stairs. Head back to 1St Baptist for Jack Webb
MARY: none
ANNOUNCEMENTS: Cannoli Run, blood Drive
COT: Prayers for FMHS Band trip to Ireland (YHC is also going)
Closed with a request for each Pax to bring some of HIS light into someone’s day. Thanks DoJo for the nod.
Shortest Of All Sales

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Peeing in the bushes

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WARMUP:
Mosey – hip swings – mosey – circle up for IC exercises

SSH, Windmills, cherry pickers, plank/broga stuff, merkins

THE THANG:
used parking lot near persis – Bear Crawl across lot with a merkin at every parking space line

Mosey to vape shop and back

used parking lot near Lowe’s – high knees across lot with an imperial squat walker at each row of parking spaces

Mosey to vape shop and back to Persis – Wall sits with various exercises in seated position – forward arm raises, toe raises, etc

Mosey to vape shop and back to parking lot near Persis to use entire length of long curb – do 2 dips, roll to right and do 1 merkin, roll to right and repeat the sequence until you reach end of the curb

Mosey back to Persis for more wall sits with various exercises in seated position

Mosey to vape shop and back then walking lunges for length of Persis parking lot. crawl bear back length of parking lot.

Mosey back to vape shop for more wall sits with various exercises in seated position. Then while all PAX in a wall sit, each PAX would take a turn getting off the wall to do 4 merkins. shook out the legs and did another wall sit/merkin combo and finished out the workout at 0600 in a wall sit.

MARY:
nah

ANNOUNCEMENTS:
Change order didn’t pee before coming to the workout

Jaeger – tomorrow

Cannoli Run – cant recall date -talk to twister

Trash pickup this month

COT: yup

Thank you Weezer for getting me out there, I will be back!

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Snarky Title!

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WARMUP: mosey to a church parking lot
Do some burpees and some dynamic warmups along with some exercises in cadence.
THE THANG: NUR up the hill to a different church parking lot. Introduce 5/10/15 of big boy sit ups, merkins and squats. Run to other places to do 5/10/15. Hit a record for most churches hit, unofficial of course.
Held AL Gore and did squats in a circle.
Introduced walk like an Egyptian.
Duck walked up Main Street with squats at light poles.
Some more running to churches for more 5/10/15
MARY: Souptonuts led us in some Mary as a warmup for next week’s VQ.
ANNOUNCEMENTS: burpees for bbq round 2. March 2nd 2024.
COT: CSPAN style.

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Purple Unicorns with Glitter Accents

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Nice morning at The Armory.

Ran the bells across the lot. dropped and circled for a warm-up.
walkers (Imperial/Hillbilly), merkins, squats, LBC, Rinse & R.

7 boards set out. Rotate from one board to the next with a short run in between. Boards had bell exercise 15 count, both sides (L & R), non-bell exercise, finished by a 10 count bell exercise, both sides.

Returned across the lot with the boards and flipped the one at a time until time ran out.

Lots of lifting.

Thanks for the opportunity, first bell Q in many, many years.

Looks like we made it,

Barry Manilow

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Cranky Q

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WARMUP:
THE THANG: Dora: 100 swings, 200 curls, 300 something (this is what happens when I don’t write a weinke and write backblast a week last). Another Dora 100 bent over rows, 200 squats, 300 LBC. Then speed drill of 20 skullcrushers, 20 hammers, 20 side abs.
MARY:
ANNOUNCEMENTS:
COT:

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7 for the 7 WOD

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WARMUP: SSH, low slow squats, Moroccan night clubs, low slow merkins
THE THANG: 7 rounds of 7 reps of each of the following 7 exercises:
Right arm curl
Left arm curl
Overhead  Tricep extension two hands
Overhead press two hands
Gobble squat
Swings two hands
High pulls two hands

Run up hill to Munn Rd after each cicle (7 times)

Definitely not a stationary kettlebell workout.

MARY: Ab lab
ANNOUNCEMENTS: jaeger
COT: stays at COT

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