Tag: Dojo

Trail Rucked with hill climbing

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Pre-warmup
3 of us launched at 4:45a for a pre-ruck 1.6 miles
Warmup – None
The Thang:
Trail Rucked with hill climbing
Small Hill
Bottom of the Hill
15ea squats
15ea Moroccan night clubs
Top of the Hill
15ea squats
15ea Moroccan night clubs
*Rinse and Repeat 2x
Large Hill
Bottom of the Hill
15ea squats
15ea Moroccan night clubs
Top of the Hill
15ea squats
15ea Moroccan night clubs
*Rinse and Repeat 2x
·
@Airwolf
was cool, calm, and collect as always. He shows and goes.
·
@Dojo
was round house kicking trees down to make new paths. Monday’s are leg day.
@Ölaf
we need more Olaf’s.
·
@Flounder
and
@Triple Lindy
went Bigfoot hunting while we were in the woods. No sightings but we did see a couple of deer.

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Week 0 Iron PAX challenge

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WARMUP:

15 SSH IC
15 Michael Phelps IC (DH gave us an abridged Michael Phelps bio during this exercise)
5 Windmills IC
15 Mountain Climbers IC

THE THANG:

The COE Sandwich.

COE:
5 rounds
20 Thrusters with Coupon
20 Standard Merkins

Brenton
3 Rounds
100ft Bear Crawl
100FT Burpee Bear Crawl back (3 burpees for every 5 broad jumps)

5 more Rounds of Coe.

Modified version offered Goblet Squats and Incline or Decline Merkins for Coe and a 100 FT mosey/Lungewalk for Brenton with 10 HR merkins at the halfway point

We decided to make it harder than the recommended 3 merkins.

Please remember to submit those times.

As always it was a tough workout but we all better for it. Today’s workout was a combination of 2 hero WOD’s I encourage you all to take the time and read up on it at F3 greenwood.

Until Next time………

Announcements…. Read the newsletter!

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Longest 11 ever

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WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?

Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.

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SlowBurn: What’s your number…Go get it!

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WARMUP:
Mosey, shuffle, toy soldier, bear crawl, moracan night club,l
THE THANG:
20sec on 10sec rest
3rounds
Merkins
Leg lifts
Sumo squats
Wide arm Merkins
Donkey Kicks
Squat jumps
Plank punch
Flutters
ANNOUNCEMENTS:
Read Newsletter
COT: was glorious!!

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Lamp Post Pain

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WARMUP: 10 each Moroccan night clubs, cherry pickers, SSH, imperial walkers
THE THANG: started with 3 laps of the parking lot with duck walks, bear crawls, lunges, toy soldiers, LBC, merkins, burpee’s, big boys

Suicides on the hill with burpee’s, LBC’s, flutters, squats, min climbers, merkins

MARY: box cutters, LBCS, flutters

ANNOUNCEMENTS: Trash pick up, Dam to Dam, check slack

COT: Shower curtain, wisdom for u-hauls daughter, bitcoin sons health, gentleness in words for Peabody, reaper and cousin Eddie marriage, ham hocks dad, Double Do’s moms back, dojos son battling culture, travel mercies for rebel, mental health

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Ruck fartlek

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WARMUP: lap around the parking lot. Each man had opportunity to lead an exercise in cadence.
If memory serves correct it was:
Squats,
Merkins,
Standing penguins,
Imperial walkers
Moroccan night clubs
THE THANG: Fartlek style repeats focusing on keeping feet quiet (meaning less impact and less putting on brakes), keeping head steady, keeping ruck close to body, quick short steps landing on a bent knee vs an outstretched leg. We did over 2 miles worth of speed work. Very proud of the guys for coming out and getting faster. Spare rucks are always available for guys to attempt The manly thing.
MARY: keep core tight during shuffle to reduce chance of injury.
ANNOUNCEMENTS: congratulations to my wonderful M for not killing me for the first 14 years of our marriage.
COT: Grout took us out. Prayers for @shower curtain

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What’s the count?

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Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.

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A Deep Flush

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It was a beautiful morning in The Fort for 9 HIM to get decked by the cards of pain!

Quick warmup and off to the cards. The weinke was as follows:

A = Run a lap
K = Murder Bunny with Bell
Q = Bear Crawl with Bell
J = 10 Man Makers
♦️ = Curls
❤️ = V-Ups
♠️ = Snatch
♣️ = Squats

We got through 75% of the deck, but there was 100% of pain.

– JWow

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Bonsai loops at the VA

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WARMUP: Slackblast:
Better late than never
DATE: 2022-08-01
Q: @Bonsai
PAX: @Cyclops @Flounder @Dojo, Spark
FNGs: 0
COUNT: 5
WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.

THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise

1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)

When done all pax completed 60 of each exercise.

To wrap up time we tucked up to the bank and back around the perimeter of the AO.

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