Tag: Dojo

Moderate burn

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WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers.
THE THANG: Mosey to the basket ball court/track, one lap warm up.
Ladder workout, 10 exercises(Merkins, mountain climbers, shoulder taps, Big boys, LBC’s, SSH, squats, lunges, Bobby hurley’s, dips) 10 reps each, pick up an extra rung each round. After completion of round 1, mode of transportation was toy soldiers down and jog back. After round 3, mode of transportation was side shuffle up, side shuffle back, after round 6 the mode of transportation was high knees down, butt kickers back. Ended with another lap around the track.

MARY: Airborne stretch, Flutters, V Ups, gas pumpers, dying cockroach

ANNOUNCEMENTS: Cannoli run, tortious and the hare, read your news letter

COT: Prayer or praise from everyone, families, marriages, safe travels home

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1Minute per Year

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WARMUP: Burpee, cherry picker, imperial walker, mosey through cones
THE THANG: on the hill: 1 double count merkin, mosey down, 9 double count merkin, mosey up, 7 double count merkin, mosey down, 9 double count merkin, mosey up; parking lot lights poles: MOT to be chosen from toy soldier, lunge walk, bear craw, karaoke, side squat lunge; exercise to be chosen from: big boy, merkin, mountain climbers, flutter kicks, Freddie Mercury, plank jack, monkey humper; all 10 count in cadence; end with Airborne hip workout lead by Harry
MARY: none
ANNOUNCEMENTS: newsletter
COT: share, pray, accelerate

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Wow that was a lot of hills

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WARMUP: None
THE THANG: Head out to Munn to Harris make a right and a Right on Spring Blossom cross Sutton onto Sutton View past the Anchorman estate into Masons Bend and back. Some how it was uphill both ways?!?
MARY:
ANNOUNCEMENTS: Cannoli Run 5/17
COT:

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Recyling is good for the Pax

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WARMUP: boogie nights led a warmup while I grabbed some cardboard out of the truck
THE THANG: partner Dora (of course) with about a 400 meter run while your partner did varying counts of pull overs(100), dead lifts (150), bench press (200, curls (150) and swings(100).

Then we did 11’s with manmakers and Overhead press to finish it off
MARY: she wasn’t there
ANNOUNCEMENTS: cannoli run
COT: prayers for the families of one friend and one relative who are no longer with us.

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Ass Kicking April – Yard

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WARMUP: Mosey to warmup – SSH, windmill, imperial walker, cherry picker, hillbilly walker, Moroccan nightclub, merkins, calf raises.
THE THANG: Mosey to parking lot with track to complete 7 of diamonds – 4 laps around the track with 4 sets of an exercise. 7 merkins at each (4) station, 14 squats, 21 flutter kicks, 28 LBCs… utilizing the same parking lot, complete exercise from one end to the other – toy soldiers, lunges, bear crawl, karaoke 2… Dora after that – 100 squats, 150 M.C (D.C), and 200 LBCs. End with dips and then a job around the lap.
MARY: Ab workouts throughout
ANNOUNCEMENTS: Street clean up, cannoli run, bethels.
COT: Prayers and praises, ended with prayer.

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I forgot my ruck sack to the ruck sack workout

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The Thang
We rucked about 1.5 miles stopping for 10 rep exercises of OH press, curls, tris, chest press, abs, squats, and calf raises. We discussed our best sporting events and fun with parenting.

The theme was the Boy Scout motto Be Prepared. I lugged a bell around as my ruck sack slept at home. By making it painful, I will remember it next time.

ANNOUNCEMENTS: sign up the cannoli Run
COT:

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A Respectable Ramble

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WARMUP: Disclaimer only
THE THANG: A ruck around FM including WEP, Massey and Harris St.

Great conversation about life in Respect stage among 3 Respectables. Lots of love for The Fort and our pax referenced. Emphasis on living our best individual life now without waiting or deferring to the future.

MARY: She didn’t post
ANNOUNCEMENTS: Fast 5k
COT: Of course, always included

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Moderate My A$$ Kickin April

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WARMUP: SSH, Imperial Walkers, Windmill, Moroccan NC, and Strawberry Pickers.
THE THANG:
Phase 1: Cheese shredder 2 Rounds
Phase 2: 4 Corners of Doom:
1st Corner: Peter Parkers and Lunges
2nd Corner: Shoulder Taps and Seal Jacks
3rd Corner: Donkey kicks and Carolina Dry Docks
4th Corner: Mountain Climbers and Tricep Dips
2 Rounds with reps at 10 during Round 1 and Bear Crawl as mode of transportation and 20 reps during Round 2 with mode of transportation being the Crab Walk.
Phase 3: Dora:
100 Merkins
200 Squats
Clock was the other partner not doing exercise would run from one end of parking lot to the other.
Phase 4: Sprint
Everyone sprinted from one end of parking lot to passing the striped crosswalk. Winner chose an exercise. Kodak won and made everyone do 10 burpees.
MARY: She was afraid and didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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