Tag: Dojo

Jacket Dirty Mile

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WARMUP: The usual suspects

THE THANG: Jacket-Dirty-Mile
4 laps around FMHS track… 3 “excursions”/lap
– Up & down Railings of Home side bleachers (so… up, over, down, over, up, over, down…and rejoin track)
– East end zone — 10 inverted rows on Football team “apparatus”
– West end zone – Nur up hill…. crawl-bear down.
When 4 laps done… dealer’s choice on how to finish: Yog… or continue pattern. Most continued.

MARY: Partner – 1 Pax holds 6″ / other pax slaloms feet over (10x each side)… flapjack
Ab-Lab w/ Circle of Hate: Pax calls out exercise for others to do while he bear-crawls or Lunge walks around perimeter.

ANNOUNCEMENTS: FMCC Food Drive, Operation Love Turkey collection, other newsletter stuff

COT: Held (5th core principle)

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Fall leaves, colorful sunrise, and a tunnel of love

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WARMUP:
Ran toward downtown, stopping here and there for typical warm-up exercises (SSH, Imperial Walkers, Seal Jacks, Windmills, Hillbilly Walkers, Peter Parkers, Parker Peters).

THE THANG:
At a short wall near the old Springs building, we did 15x, 10x, 5x of each of the following:
box jumps
step ups
dips

Moseyed to steps near across from downtown (behind mill stone) and partnered up.
– Everyone bear crawl up the steps, run down the grassy hill
– Partner wheelbarrow up the steps, run down the grassy hill
– Flapjack wheelbarrow
– Everyone on a step for a series of calf raises

Mosey to bottom of Massey. Run up mass to upper lot.

Partner “Catch me if you can”
– merkins and butt kickers
– Buprees and high keens
– Karaoke and mountain climbers

Line up for railroad tracks (to rounds)
End with Tunnel of Love

Mosey back to COT.

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Spicy Meatball

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It was a cold balmy morning in the fort, but the heat from the bell sparks :firecracker: kept us warm.

Warmup and then The Thang:

Murder Bunny to every parking spot line followed by 5 LB Swings.

Lunge to every parking spot line followed by 10 snatches.

Other core exercises were thrown in as an active rest.

Jwow

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4 corners and a Cake

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WARMUP:
Handful of exercises to loosen up
THE THANG:
4 corners of exercises with 20 as rep number
5 exercises at each corner 3 rounds each with lap between rounds
MARY:
Flutters, Hello Dollys, big boys
ANNOUNCEMENTS:
Read newsletter
Christmas party
COT:
Praying for Men to lead their families well

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Lots of Lightposts

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Five men showed up on a crisp morning right before sunrise. We moseyed out to the main road stopping at each light pole for an exercise. The rep count was low so we focused on good form. We headed back to the school performing exercises at each lightpole back to the main lot.
With five minutes remaining, we repeated multiple rounds of dips, Mike Tyson’s, and wall taps.
Great job guys!

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HIM Camp Review

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WARMUP:
Mosey to pond for 10 each of Moroccan Night Clubs, Seal Jacks, Bomb Jacks

Plankorama: Scorpion Dry Docks (5 each leg) into 10 each of Shoulder Taps, Plank Jacks, Mountain Climbers

THE THANG:
Mosey to Lot behind Panera for a Dora
Start w 5 Jumping Lunges (each side) and 1 Burpee
Alternate bear crawling / lunge walking betweeen islands.
At each island, decrease/increase reps by 1 until finishing with of 1 Jumping Lunge (each side) and 5 Burpees

Mosey back to amphitheater

7 exercises, 7 reps with block – 5 rounds
Curls
Tricep curls
Derkins
Squat thrusts
Forward Lunges (both legs for 1)
Backward Lunges (both legs for 1)
LBCs

In between rounds – one PAX runs to first bench along pond while other PAX hold Al Gore

MARY:
Big Boys & Freddy Mercurys

ANNOUNCEMENTS:
Christmas party, Bethel every 1st TH, look out for food collection details

COT:
Sickness, work challenges, family relationships healing, parents aging, moving decisions

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VO2 Max training

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Track workout including 2 options:

Run a mile on the track then:

1. Calculate Vo2 max by running hard for 12 minutes
2. Sprint workout with race pace followed by jog (400,800, 1200 meters)

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Frozen tundra mumblechatter

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WARMUP: An adventurous warmup of circle runs and

SSH
IW
Tunnel touches
Merkins
Mtn Climbers
Overhead claps

One man ran two circles around us wilst we completed the various exercises.

THE THANG: We moseyed to the center of the park and partnered up. One partner ran half sped across the park whilst the other partner counted to 5 and then chased them down, completing the run to the concrete track. Jogged back. Repeated until everyone was annoyed.

Moseyed to the hill where the partners participated in the now trademarked “Indian Land Butt Sniffers Bear Crawl Uphill” :tm:

Then lunges uphill.

At playground – partners did planks, dips and grave diggers whilst partner ran around the playground.

The Mary was one set of flutter kicks.

Perhaps <@UGU3XR5RP> will have some comments but it was clear this was his favorite workout in months.

Dear Abby joined! We got a Chicago report.

We had the privilege of COT to express prayers for fellow Pax and also for Mrs DD.

Food drive to come!

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One lap is all it takes

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WARMUP: ssh, wind mills, imp walkers, plank, up and down dog, Peter Parker’s
THE THANG: we moseyed one lap around the large loop around the pond and LPL (counter clockwise) starting at cot. We stopped at every other street light and did some exercises

Along the first road ( through the row of restaurants, etc) we did 1 burpee, 2 bomb jacks, 3 big boys, 4 merkins and 5 squats

Along the second road towards the back of Kingsley, we did all the previous things, and added 6 side straddle hops.

We stopped along the way at the rip rap for a quick and painful interlude where we each grabbed a rock and carried it over our heads up to the LPL parking sign and back. We then continued our journey.

Along the next road, across the back of LPL, we did the previous 6 exercises at the designated street lights and added 7 monkey humpers.

Finally, along the road back to cot, we did these same 7 exercises, but doubled the rep count of each

We did one last set when we arrived back at cot and then we caught our breath, wiped the sweat from our brows and enjoyed the sunrise.
MARY:
ANNOUNCEMENTS:
COT:

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