Tag: Dojo

There’s Gold at the Ballroom

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WARMUP: Warmup in the front parking lot. SSH, Cherry Pickers, MNC’s, High Knees, Butt Kickers, Mosey to back parking lot.

THE THANG: inspired by Olaf’s “Charge” Q. Pax go forward 2 cones (exercises posted at each cone) and back 1 cone. Completed all 16 cones.
Did a series of brotherhood locked-in-arms exercises down at the bottom of the hill by the bridge. Wall sit, squats, calf raises, erkins, and derkins until time was done. Moseyed back to COT.

MARY: Nah
ANNOUNCEMENTS: All of them.
COT: Prayers lifted to all.

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Stairs are fun

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WARMUP: We got our getty up on right out of the gate with a mosey around the big church parking lot and back to COT. SSH we’re up next, cherry pickers, low slow squats, merkins, and finished up with honeymooners and down dogs.
THE THANG: took off from COT over to the church down the street where we paired up for some Dora. Partner one ran around the church but then up and down the big set of steps before tagging partner 2.

Dora 1 was: 100 merkins, 200 squats, 300 shoulder taps.

Moved to spot #2 which was the big parking lot across from the stairs that have all the steps and about 8 sets you can snake. We changed up Dora partners for Dora #2.

Dora 2 was: 100 lunges, 200 American hammers, 300 calf raises.

Changed to last set of partners where we made our way back to COT. On the way back we found the small set of stairs at the church by the ramp and snaked those with our partners, then over to Church of God big set of steps where we snaked all those sets of steps with our partners. Then back to COT.

MARY: Around the circle for Mary call outs. Pretty sure this was Hemingway’s first time calling cadence and he’s potentially got a career here. Unlike his old man, he called something other than gas pumpers.
ANNOUNCEMENTS: D2Dbar big pickups
COT: Prayers for Slash and his family

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There’s a Christmas tree over there?

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WARMUP: Light warmup at the AO.
THE THANG: Moseyed to the rear Church of God parking lot where a lighted Christmas tree was setup and decorated. Pax took turns removing bulbs that had numbers on them. Each number was associated with a sheet with a list of exercises. After each completion of exercises, a run up stairs or to the end of the parking lot.
MARY: N/A
ANNOUNCEMENTS: All of them.
COT: Shared “stuff.” Prayed out.

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Is that a POLAR jockstrap?

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WARMUP: some stuff
THE THANG:
Everyone took a station. AMRAP while one person carried the sandbag out and back
Timer – Sandbag carry
Flutters with keg press
Curls
LBCs
Squat thrusters
Triceps or skull crushers
American hammers
Rows

MARY:
Hip flexors and some ab stuff
ANNOUNCEMENTS:
COT:

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Are you a Lizard Bullfrog or Leach 🤷🏻‍♂️

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WARMUP: Cornerstone prayed us in
THE THANG:
We discussed F3: Groups
Organizations
Communities
Teams

Lizards
Bullfrogs
Leaches

Where are we leading in each of these groups

Most influential is in our HOME TEAM

MARY:
ANNOUNCEMENTS:
COT:
Cyclops prayed us out!

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Destiny And The Random Rock Playlist

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THE THANG:

We played a round of Uno with the following guidelines

Blue – Merkins
Green – LBC
Yellow – Squats
Red – lunges

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

We stretched a bit abs called it. Thanks Triple Lindy for letting me lead.

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MLK Tribute

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5 men showed up at The Yard on a cold ,breezy morning. Warm-ups started at the basketball courts with SSHs, Windmills, Imperial Walkers, Squats, and MNCs.
Next, we honored MLK with 15 burpees for his age when he entered college. He was only 39 years old when he passed away. I read his heart was in the condition of a 60 year old, mostly due to stress (he was also a smoker). Next, we moseyed to the back parking lot for a round of DORA (Merkins, Squats, LBCs). More MLK facts, over 700 streets, parks are named after this great man. He also made over 1500 speeches over his lifetime. Back to the basketball courts, dips on the wall, lunge walk to the basketball goal, reverse lunge walk to the foul line for 10 Bobby Hurleys (NC State graduate according to Boogie Down). We completed three round before time was up.
Back to COT.
MLK was an amazing man. We each have an opportunity to make an impact in this world, more importantly, in our community. We just need to take a step forward and act.

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Buckets of pain

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Three buckets full of pain suggestions were spread out over .25 mile to get in some running as well.

Three groups moseyed around agonizing over what they would draw from the buckets, with one bucket containing only burpee counts.

Breaking into groups gives us a great chance for fellowship, perhaps with guys we see all the time, but may not know very well. Thanks @weezer for the opportunity. ASSASSIN 🔫

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Wait…you want me to Q a ruck workout?

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WARMUP: Made our way to the upper parking lot for SSH, Mountain Climbers, Plank work, Windmills, and more SSH without ruck

THE THANG: FYI…this was my VQ (ruck)! I felt WAY outside my comfort zone, which is where we as leaders are meant to be…but like most any challenge we face, the way through it is my taking the next step.

Remaining work with ruck – relocated to the sidewalk just outside the entrance to the BMX track and started at the first light pole with 10 squats, lunge walk to next pole for merkins, reverse lunge walk to the next pole for curls, lunge walk to the next pole for thrusters.  Now at the bottom of the hill, we discussed my #OneWord for 2023 of #Intentionality and proceeded to use the hill for a Jacobs Ladder – starting with 10 burpees at the top and 1 big boy sit-up with the ruck overhead at the bottom.  The group completed this with just enough time to make our way back to COT
MARY: nothing other than the big boys
ANNOUNCEMENTS: Mens shelter, blood drive, d2d fundraising, newsletter
COT: What’s share in COT stays in COT

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All of the Lights

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mosey around the school to the picnic tables. Two rounds of step ups and dips.
Mosey to the front of the school. At each light, alternate, merkins, squats, and LBCs, set of 10.
Follow the light pole to the football field, across the bridge, and back to the picnic tables for more step ups and dips.
Back to COT.

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