Tag: Dojo

30 min Dora then broga

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WARMUP: little mosey then some
SSH
HULA HOOPS
LOW SLOW SQUATS
MERKINS
then YHC took the opportunity to let some of the new faces I’d not recognized lead the PAX in some SSH. Yeah it wasn’t perfect but it got better and the importance of language was discussed. Great job BowWow and Marty Byrd. Thank you PAX for the constructive feedback in helping these men get some playing time in the arena.
THE THANG: Dora 1-2-3 as easy as can be.
Merkins
Squats
Crunches.
Other partner runs loop as timer.

Mosey back and Marty bird showed us he’s been paying attention in class with 10 text book SSH.
Finished in order to get in some much needed Broga.
Don’t know the names of the moves but Shield told stories about pigeons getting chased by rats the size of small wolves.
MARY: we planked for a min of gratitude
ANNOUNCEMENTS:
COT: prayers for family and healing of those sick.

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10 Year Convergence

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Ten year celebration came to a close this morning with a convergence at WEP. 12 men came earlier for a run to support Operation Sweet Tooth. 84 men attended the main event with three great HIM leading the workout: CSPAN, Maximum, and WWL. No warm-ups this morning. CSPAN took his group around the block with various stops along the way. Seven reps of Flying Squirrels, Merkins, and Sit-ups. WWL had playtime at the playground. Burpees and Pull-ups along with running fast around the playground. Did I mention Power Skips? Maximum had a simple plan. Run backwards up the hill many times and destroy your abs with American Hammers.
We closed the chapter on the first 10 years.
Monday begin the next.
The future is bright.
How will you contribute to the next 10 years?
Make an impact.

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IronPax make-up day at NAFO

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WARMUP: Collecting the cinderblock from behind the ROTC building
THE THANG: Beatdown with Cindy! 45 minute AMRAP to smoke your triceps and destroy your lower back with a large cinderblock.
-Lots of rifle carries, uphill, both ways. Because… who doesn’t want a large chunk of concrete over their head as their arms start to weaken?
-All Pax became penitent men with multiple reps of We’re Not Worthy.
-It wasn’t leg day but we dropped it low with some goblet squats.
-30lbs of concreted never felt so good against the back of your head on the tricep extensions.
-Barely missed the boys on the downswing with some cinderblock swings.
-Took a rest from the pain by doing LOTS of curls at the top of the parking lot.
MARY: …had a little lamb
ANNOUNCEMENTS: None
COT: caught up with #ao-varsity for announcements and prayer

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Creeping up Monroe

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WARMUP: Mosey up to St Johns for SSH, cheery pickers, imperial walkers
THE THANG: Mosey over to the bank/town hall and laid out the plan. We’ll be doing an easy run down the hill to the FMCOG parking lot on the eastern point of Academy St (station one), then back up the hill and up the stairs to 1st Baptist (station two), over to St Johns (station three) and back to the east side of town hall (station 4). Each round 5 of the following, then 10, 15.
1 – BBSU
2 – Merkins
3 – double count lunge
4 – Plank and alternate hand to the sky (might have a name, might not, too many exicon entries to search)

After round 3 (15 reps) we took the the scenic route back to COT for a few low slow squats and SSH to run out the clock
MARY:
ANNOUNCEMENTS: 10 year stuff
COT: Lots of mental healing out there.

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Tax Man Cometh

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WARMUP: SHH, IW, squats, run a lap in silence to remember Liza Fletcher. Lady from Memphis that was kidnapped, assaulted, and murdered while out on her morning run. She was a friend of my sisters and this hit home for me.

THE THANG: 3 rounds max reps you vs partner. A 100 dash was the timer for each exercise for each person. Upon completion of the exercise each person shared their total rep count. The person with the fewest reps had to do Burpees. Total number of burpees was the rep count differential after each exercise.
Round 1: curls, Uhauls, swings
Round 2: hammer curls, squats, tri extensions
Round 3: merkins on the bell, deadlifts, lawnmower pulls

Bonus: Sugar bug and Slash teamed up to tie every round. As a result they received burpee penalties every round.

My merkin form was called into question by Band Camp. I think this is purely a result of his kettlebell weight being 52lbs vs my 45lb. Band Camp had burpee penalties every round 🙂
MARY:
ANNOUNCEMENTS: read your newsletter
COT:

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The Final Countdown

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The day finally arrived for our CSAUP, The FInal Countdown. The rainy weather was not ideal, but it helped keep the temperature and humidity down for ideal running conditions. 67 men participated in the event. Most groups participated in the relay. Ruckers and trail runners fought the elements and got their work done to.
Relay details:   The first Pax will run 3 miles and return to the starting point.  The 1st and 2nd Pax will run 3 miles and return to the starting point. The 1st, 2nd, and 3rd runner will run the final 3 miles.  Each route will be unique.  If you get lost, just run 3 miles and return back to the park.

Total miles:  3+3+3 = 10 F3 math   (Runner 1 – 9 miles, Runner 2 – 6 miles, Runner 3 – 3 miles)

Inspiring stuff this morning. River Rat’s 2.0s ran the course like it was a lap around the track. Lots of guys ran distances they have never run before.
We’ve got a good pool of runners for the upcoming Dam to Dam Relay.

Great job by everyone this morning!

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Pole Dancing At The Yard

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WARMUP: Mosey Pax to back parking lot. We did 10 Seal Jacks, 10 Plank Jacks, 10 Windmills, Moraccian Nightclubs, Over head claps, and 7 Merkins.
THE THANG: After the warmup I told the Pax to meet me at the road leading out to Springfield Pkwy. This was the start of the pole work we put in. Along the road there are 14 lights that I put exercises at each one. You start at the first light pole then you proceed to next pole after doing your reps at each. To continue down the road you have to start back at the beginning and work through all the previous poles before continuing to the next one. Here’s the list of the exercises and order they where in at the light posts:
Hand Release Merkins
Big Boy Sit Ups
Sumo Squats
Diamond Merkins
X’s and O’s
Carolina Dry Docks
Monkey Humpers
Wide Arm Merkins
American Hammer
Lt. Dans
Regular Merkins
Freddy Mercury
Jump Squats
Everyone’s favorite Kraken Burpees
10 Reps for all stations

It was a tough workout that Uhaul complained about the whole time saying it wasn’t original. Harry Carey, Tesh and Peabody where kings. All Pax got at least 2 miles in.

MARY:
ANNOUNCEMENTS: F3 The Fort 10 year anniversary this week and the next.
COT: Prayers for Tater’s daughter. Thanks Fogerty and Bitcoin for the Q. Sorry I’m terrible at writing Backblasts.

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