Tag: Dojo

3 exercises on repeat

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WARMUP: SSH, LSS, IW, Overhead Claps

THE THANG:
10 hang cleans, 10 shoulder press, 10 squats, 1 lap.
x6

100 KB swings
150 Renegade rows (75 each arm)
200 LBCs
Run a lap after completing each workout

Finished up with an arm burner
10 curls and 10 skull crushers on repeat till 600

MARY: Had a little lamb whose fleece was white as snow.

ANNOUNCEMENTS: newsletter
COT:

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Bands and Birthdays

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WARMUP: SSH, Windmills, Willie Mays Hays, Cherry Pickers, Imperial Walkers
THE THANG: Each PAX was given 2 resistance bands. We then made our way around the AO stopping 8 times to do 5 band exercises in reps of 13 – overhead press, curls, upright rows, bent over rows, squats. We then stopped at the playground and did partner assisted merkins, tricep extension, and rotational pulls.
MARY: banded American Hammers
ANNOUNCEMENTS:
COT:

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Bucket list

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WARMUP: The usual warmups with some clapping

THE THANG: We moseyed around Kingsley and found three buckets that all had orders inside. Ran between each of them. All enjoyed immensely.
MARY: There was Mary but I had to run to my car to get my phone.
ANNOUNCEMENTS: Yes
COT: Yea. Adult kids making decisions.

Thx Old Bay

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Citius, Altius, Fortius

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WARMUP:
Warmup

  • SSH x 30
  • Imperial Walkers x 20
  • Toy Soldiers x 20
  • Side Lunges x 15 each side
  • World’s Greatest Stretch x 5 each side

Dynamic Prep:

  • High Knees (20 yards)
  • Butt Kickers (20 yards)
  • A-Skips (20 yards)
  • Karaoke (20 yards each direction)

Kettlebell Activation:

  • 10 KB Deadlifts
  • 10 KB Goblet Squats
  • 10 KB Swings (focus on hinge)

THE THANG:
Structure: 3 Blocks (10 minutes each)
Format: Continuous work, minimal rest
Block 1: “Acceleration Phase” (10 mins)
AMRAP Circuit:

  • KB Goblet Squats x 15
  • KB Swings x 20
  • 40-yard Sprint
  • Broad Jumps x 10

Block 2: “Power & Strength” (10 mins)
AMRAP Circuit:

  • KB Deadlifts x 20
  • KB Reverse Lunges x 10 each leg
  • KB “Around The World” x10 switch every 2
  • Bear Crawl (20 yards down & back)

Block 3: “Anchor Leg”
Descending Ladder (10 → 1):

  • Jump Squats

After EACH round:
→ 50-yard Sprint

MARY:
Flutters & Flutters With Press
ANNOUNCEMENTS:
Bethel men’s
3x Widows
Mens Talk

COT: healing, Mental Health, Knowledge & Wisdom

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Sink Q First timer

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WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies.
THE THANG:
15’s – 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls

5x5x5
5 reps/5 exercises/5 rounds
Manmakers
Merkins
Squats
Presses
Thrusters

Repeat 15’s

Partner work
1 pax 2 bag carry / 1 pax Shoulder Taps (2 rounds)

1 pax bag toss / 1 pax flutters with press (1 round)

1 pax lunge walk with racked bag/ 1 pax squats with bag (1 round)

1 pax bear crawl / 1 pax merkins (w/bag on back optional) 1 round

Repeat 15’s

MARY: Not today honey.
ANNOUNCEMENTS: Bethel, CSAUPS, etc..
COT: Amen.

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Primetime Workout (or We Won’t Be Running Much)

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WARMUP: windmill, imperials, short mosey, toy soldiers, lunges
THE THANG:
Station 1 – crosswalk – bombjacks
Station 2 – entrance – burpees
Station 3 – amphitheater – core – PAX choice – cadence
Station 4 – grass hill – PAX choice – reps at bottom and top

This interface is limited in formatting so I can't post my nice chart detailing the exercises. We basically moseyed to each station and did a prime number of reps (1, 2, 3, 5, 7, 11, 13), with the last station being double.

MARY: Station 3
ANNOUNCEMENTS: Bethel, CSAUPs (and their impact)
COT: families, social harmony

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Heavy Shiiiii

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WARMUP: lap around the park. Stopped for some merkins, SSH and squats
THE THANG:
PAX cycled through 8 stations
1: 2×50 KB carry
2: 20 sandbag burpees 60lb
3: 20 hand release merkins, 20 squats, 20 big boys
4: 150lb ball carry
5: 20 devils presses. 2x50lb dumbbells
6: 15 ball over shoulder. 100lb
7: sandbag throw out and back. 40lb
8: sled pull out and back. 90lb

While PAX waited for the stations, we worked through a board of pain.
100 SSH
90 mountain climbers
80 squats
70 dry docks
60 shoulder taps
50 lbc
40 flutter kicks
30 American hammers
20 jump lunges
10 burpees

With final 10ish minutes, PAX played a game. Divide into 2 teams with a “home base”. Try to get as much weight into your home base by stealing from oppo team. Must do 5 burpees before stealing weight.

MARY: a bit
ANNOUNCEMENTS:
COT:

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Every Second Counts

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WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc

THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to OldBay) and split into two teams

Cindies were available for some weighted exercises at the top level
Bottom level was used for Core exercises

Teams took turns completing one exercise with 10 reps at the top while other team did a continuous core exercise at the bottom. Then the teams swapped. Then swapped again and continued to the next exercise.

Pair 1 = Squats (top) & Balls to wall (bottom)
Pair 2 = Swings & People's chair
Pair 3 = OH press & plank
Pair 4 = Bent over rows & Flutters

After the first round, pax paused to hear about Every Second Counts from "The Bear" on Hulu. Then teams tackled a second round of the same series at a faster pace.

Teams gathered for one final pair that included Man Makers at the top and American Hammer at the bottom.

Mosey back home

MARY: Completed throughout the workout

ANNOUNCEMENTS: Trash pickup 0745 at Harris St Park on Sat 8/22, VQ by Blue at Dawn Patrol on Tue 9/8

COT: Yes!

Pax offered many compliments to Blue on this solid cadence count and terminology during the warm up. He was completely unflustered by Twister's heckling immediately to his right. While he's not a professional today, Blue clearly tapped into his prior professional status as a US Marine many years back. Well done!

Thanks to Site Q OldBay for indulging a little extra risk in exploring the Sunbelt parking garage. The Flock cameras were in full view, so perhaps he's not completely out of the woods yet. Show up next Thur to find out!

The pax pushed through a steamy morning with Cindy offering few complaints. Not sure if that's a good thing (the lack of complaints), but I know everyone was drenched at COT and we covered the major fitness elements.

"Every Second Counts" was the mantra for the staff in the TV series "The Bear". For the most part, it drove a mindset of performance on a consistently high pace, so it seemed an appropriate theme for an F3 workout. At the same time, it can also be heard as a theme for Presence (ie, living in the moment) and can thus be a theme across all elements of life. Where could this apply in your life?

Thanks to all for their Presence today and to Old Bay for the invite!

#KeepPosting

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10×10 – and again

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WARMUP:
Ran around and did a few of the standards.

THE THANG: 10×10
At the board with the following exercises, we gather and did 10 of the first exercise, then ran a loop (with a burpee at the mid-way point). Then we did 10 of 1, and 10 of 2, (in accumulating fashion) and then the loop (still with a single burpee).

And so on…

  1. Shoulder Taps
  2. Squats
  3. Mountain Climbers
  4. Seal Jacks
  5. Hello Dollys
  6. Plank Jacks
  7. Bomb Jacks
  8. Merkins
  9. LBCs
  10. Burpees

MARY:
ANNOUNCEMENTS:
COT:

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