Tag: Dojo

What a BIG Kettlebell!

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WARMUP: SSH, Arm Circles, Low Slow squats, Merkins, NightClubs
THE THANG: Kettlebell switch- 12 guys picked a parking spot : 3 exercises in each spot : Move to next spot when completed and complete flutters while last pax Completed Toy soldiers on his way to the vacated spot at the end of the line. 10 reps each exercised : Round 1 – swings, squat jumps and Mike Tyson:
Round 2 : Curls, BombJax, and Dips.
We used the parking block for dips and Mike Tyson.
Head back for COT @ 5:57am.

MARY: none – out of time.
ANNOUNCEMENTS: Bethel Mens shelter, Newsletter, CSAUP, and Service opportunities.
COT: Prayers

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Locking Shields with the King

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7 was the number of HIMs that showed for a conversation about the 👑 this morning at Baxter’s finest caffeinated drink emporium.

Takeaway: how much further can we go if we treat posting in the AM as an opportunity to lock shields? Am I willing to make myself accountable in the PM today to someone else that I will meet in the AM tomorrow? Ask one of these guys when you see them.

@Dojo @NASA @Barry Manilow @Pusher @Cyclops @Sprocket

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Accumulators

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WARMUP:
– SSH >> Butt kickers
– Windmills >> Toy soldiers
– Imperial Walkers >> High knees
– Squats >> Shuffle left/right
– Peter Parkers, Parker Peters, Mountain Climbers

THE THANG:
Accumulator:
Cones 1-7 set up in a line about 30 yards apart. Do first exercise (in list below) and the number of reps is the cone number – so, do 1 at first cone, 2 at second, and so on. After last cone, run back to first and plank until 6 gets in. Repeat for each exercise.

– Flying Squirrels
– Low Slow Squats
– Bomb Jacks
– Plank Jacks (4 count)
– Run Stance Switch

Broad jump flying squirrels – paxs line up and count their broad jumps across parking lot. All pax do flying squirrels (rep is least number of broad jumps among pax). The number was 12

Wall sits, 2 rounds
– Jack Reacher
– Step out and do 4 count plank jack

MARY:
– American Hammer
– Freddie Mercury

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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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