Tag: Dojo

Dora the Sore-a

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WARMUP: SSH Imperial Walker Hillbilly Walker Moroccan Nightclub Cherry Picker Hamstring Stetch Quad Stretch
THE THANG: Dora style: 100 swings 100 curls 100 merkins with a hill run, 150 bent over rows 150 kb squats 150 shoulder press with a hill run. Farmer carry laps.
MARY: rotating fashion
ANNOUNCEMENTS: Murph on Memorial Day
COT: Prayers and Praises

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Blast the burpees

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WARMUP: Side Straddle Hops, Squats, hillbilly walker,Peter Parker, Up Dog, Down Dog, Walk the Dogs
THE THANG:
Run to pond side (lpl fin) towards speed limit(25) symbol

Do 10 reps of first exercise, run down hill (Lpl parking)for 2 burpees, run back up hill.
Repeat the pattern until last exercise has 20 burpees at the bottom of the hill.

  1. Donkey kicks / 2 burpees
  2. Big Boys / 4 burpees
  3. Bomb Jacks / 6 burpees
  4. Merkins / 8 burpees
  5. LBCs / 10 burpees
  6. Jump Squats / 12 burpees
  7. Shoulder Taps / 14 burpees
  8. Apolo Ohno / 16 burpees
  9. Calf Raises / 18 burpees
  10. Overhead claps / 20 burpes

MARY:
ANNOUNCEMENTS:
COT: Family health issues, kids, parents, teachers finishing school; anniversaries; sons going into harm's way to help others; PAX health both mental and physical; and more.

Thanks for the opportunity to lead.

Blessings
-Spike(Madhan)

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Smokin Kettlebell Beatdown

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC
Mosey around parking lot

The Thang:
1. Ladder
Start at 5 reps, add +5 each round until 20, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-15-10-5

2. Grinder (3 Rounds)
5 Man Makers
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl w/o KB
Round 2 MOT: Lunges w/ KB
Round 3 MOT: Farmer's Carry Above Head w/ KB

3. EMOM style:
Every minute on the minute for 10 minutes:
Odd minutes: 12 KB Curls
Even minutes: 12 KB Triceps

4. Finisher: Partner Carry
Partner A: Farmers Carry with both KBs if available, or 1 KB switching hands every 30s.
Never put it down until time is called.
Partner B: Burpees

Announcements: Read your newsletter
COT: Prayers and Praises

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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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