Tag: Dojo

Embrace what’s coming

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WARMUP: Mosey around the small loop with butt kickers & toy soldiers mixed in. To that, add a few warm-up exercises.
THE THANG: Everyone gets the opportunity to complete the 60×60. This is where you start with a sand bag on the ground and hoist it over your shoulder and repeat for 60sec.
Now, partner up so there is 1 sand bag per partner group. Collectively, toss your sand bag around the big loop. Yes, the big one. Most PAX traded off after 5 throws. Pick up the 6 and help out where possible.
Everyone grab your bag and line up at one end of the parking lot, staring down our target ~75yds away.
Run to the other end, 25 American Hammers I/C
NUR back and 15 Dead Lifts with the bag.
Now, bear crawl to the other end, 25 Flutters I/C
NUR back and 15 Clean & Press
A few other exercises.
MARY: See above.
ANNOUNCEMENTS: Petition from Poppins & Sofrito
COT: Indeed.

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Raising the Sun at Dawn Patrol

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WARMUP: Not much. Mosey over to the corner of Broadcloth St and Kingsley Springs Blvd (behind Napa), then 15-20 of SSH, WM, strawberry pickers, and a few other things.

THE THANG: Simple and semi-moderate. Starting on the corner behind Napa, do a board of exercises, a mini board of pain, then run down to the corner of LPL Way, about 100 yards or so, and back. Rinse and repeat. Exercises were (all in single count):
1. 50 SSH
2. 50 Imperial walkers
3. 50 Lunge
4. 50 mountain climber
5. 50 Freddie Mercury
6. 25 Glute bridge
7. 50 Flutter
8. 25 Merkin
9. 1 minute plank hold
10. RUN!!! Repeat.
Everyone got in at least 3 rounds, and were starting on a 4th.
Went back to COT for 5 minutes of stretching.

ANNOUNCEMENTS: Alot going on. Read your newsletter and get involved! Invigorate that male community leadership within you.
COT: Alot to be thankful for. Alot of prayers needed.

Thanks for the opportunity to lead. SYITG. Blessings.
-NASA

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Elders on Foot

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THE THANG: 3+ mile run on the Zipper route
COT: Good convo re uphills and downhills of life and the fact that our world has many elderly people and not enough elders.

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DP 2 on 5/2.

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WARMUP: sighted Sofrito comin in hot.
THE THANG: decided on a ruck with the pax in attendance. We went the distance.
MARY: nope
ANNOUNCEMENTS: C A N N O L I RUN is 5/18. Get signed up today!
COT: yep

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Mixed bag at the Yard

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Started with a short mosey, zig zag thru the bollards, then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All in a variation of 10-15 reps I/C.

Thang 1: Mtn Climber relays. Three cones, do 20 m/c at #1, 30 at #2, and 40 at #4; run back to base line.

Thang 2: Bench work. Did step ups, derkins, butt touch sqts, inline merkins, dips, calf raises.

Thanks 3: Prison yard burpees. At half basketball court, Start with 6 burpees in corner 1, bear crawl to corner 2, 5 burpees, keep going around/down in burpees.

Thang 4: Four-corners Street walker style
Four corners/cones: 1st= 10 merkins, 2nd=20 LBCs, 3rd=30 monkey hmprs, 4th=40 SSH. Routine is: cone 1, then back to start line, then cone 1, cone 2, then reverse to cone 1 again and back to start line; then cone 1, cone 2, cone 3, then reverse: cone 2, cone 1, start line; then cone 1, cone 2, cone 3, cone 4, then reverse: cone 3, cone 2, cone 1 then start line. Results in: 70 merkins, 100 LBCs, 90 Monkeys, 40 SSH.

Short Mary round

COT

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Patrolling Kingsley at Dawn

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WARMUP: SSH, Hillbillies, a new funky Merkin thing
THE THANG: Short Mosey Loop to Firepit that included bear crawl along the mural. At COT SSH, Hillbillies. Mosey to stairs on hill. Each pax did stairs twice and calling out exercises for other pax while they climbed. Mosey to COT, ladder at ampitheatre. 5 decline shoulder taps, 10 dips, 10 Derkins, 10 step ups.
Mosey to back parking lot. Did rounds of pulling random cards from a bucket with heavy items and running. The burpees and manmakers were plentiful. Back to COT and repeat the ladder.
MARY:
ANNOUNCEMENTS: RH convergence, Jaeger, CANNOLI RUN!
COT: yessiree

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Dawn Patrol

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A few proud gents doubled down during AKA and took advantage of the run/ruck option. Battle Bot was especially excited to be back at his first weekday AO in about a month by having us enjoy his 60 lb coupon.

Praises for Double D’s Jane and her marriage to Tarzan. Prayers for Spitz on the loss of his mother. :pray:

Canoli Run is May 18th.

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