Tag: Dojo

You can’t out-Merkin a BigMac.. but you can try

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WARMUP:
– 25 SSH
– 10 Windmills
– 15 Imperial Walkers
– 10 Moroccan Night Club
– Mosey 1 lap around the parking lot

THE THANG:
1. Improvement contest -> Record the results
1. 1 minute Merkins
2. 1 minute Big Boy Situps
3. 1 minute Shoulder taps
4. 1 minute Mountain Climbers

2. Big Mac Burn-off -> takes 2,000 merkins to burn off a Big Mac
– 7 rounds EMOM – 10 merkins then plank

3. Whopper Crunch -> takes 3,300 situps to burn off a Whopper
– 25 big boy situps
– 25 American Hammers
– Mosey 1 lap of the parking lot
– repeat

4,.Chick-fil-a Challenges -> burning off one spicey nugget, one spicy rep at a time.
– 25 Mountain Climbers
– 10 Shoulder taps
– 25 Mountain Climbers
– Mosey 1 lap of the parking lot
– Repeat

5. Sweet Tea-Spring -> 700 jumping for one glass of sweet tea
– 50 jumping jacks
– 25 squats
– Mosey 1 lap
– Repeat 2

MARY:
– 5 Burpees OYO

ANNOUNCEMENTS:
– Trash pickup Nov 1
– Massey blood drive Nov 1
– Beers for Beetus Nov 1
– Christmas Party Dec 12th
– Ruck and Roll – Dec 13th
– 4B’s – Nov 7th
– Charlotte Half Marathon – 11/15
– Family Care
– Bethel Men’s Shelter – Nov 6th
COT:

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Patrolling at Dawn

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WARMUP: Yog to upper WEP lot for a little of this/little of that. Included a sliding scale of Burpees OYO
THE THANG: Head down dark path to hill running up to Ardrey St. Ladder of 7s with Merkins at top of path, Big Boys at bottom. Mosey to Amphitheater stage for 4 corners. 10 reps each corner, bearcrawl on the sides, lunge walk across the stage. Little bit of wall sits and ended with 1/2 of Jack Webb.
MARY: minimal
ANNOUNCEMENTS: Bourbon & BBQ event, Xmas party, etc.
COT: prayers for Double D’s fam, Dojo’s household and praises for our Fort brotherhood.
So with my 10 year “manniversary” coming up, I had each of the Pax share memories of their first workouts. It was a fun group. Honored to lead.
Shortest of all Sales out.

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Slow down

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WARMUP: stretching and the regulars (10reps each)
THE THANG: mosey to sunbelt parking lot. 3 sets of each at 20 reps at various locations in the parking area.
Merkins, lbcs
Squats, American hammers
Shoulder taps, flutters
Calf raises, bicycles
Dips, leg lifts
MARY:
ANNOUNCEMENTS: news letter
COT: prayers and praises around the circle. Jobs, 2.0s aging parents

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Gone fishin at the yard

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WARMUP: SSH-IC, 5-Burpees, ImpW-IC, 4-Burpees, cherry pickers-IC, 3 Burpee, HillW-IC, 2 Burpee‘s, windmill-IC,

10-Burpees (2.0 failed to recognize pattern…)
Mosey to Football field

THE THANG: #1: Go Fish Fitness Game
Concept: Each team “fishes” for cards to make a match 
Setup: Place deck at top of hill / Pax form groups on the field.
How to Play:
1 One PAX per group goes to the deck, draws a card, and brings it back.
2 Each new card drawn = a new “round” of a light exercise for the waiting group.
3 When a group has two of the same rank (like two 7s), they call out “Go Fish!” and everyone does the exercise for that rank together.
finish when deck is empty

Card Exercise Key (for when a “Go Fish” match happens):

Black Card
h (AMRAP)
A-4
Squats (w/ or w/o Jump)
5-9
Shoulder taps or CDD’s
10-K
Seal Jacks

RED Card
Exercise (AMRAP)
A-4
Plank (+ “High-Five” your kid/ partner)
5-9
Step-back Lunges (5 ea leg)
10-K
March in Place w/ Arm Circles

THANG #2: Chicken Wing 4 Corners Use ½ Football Field… we only had time for two rounds
Mild Wings – 12 Reps 
• Round 1: Seal Jacks
• Round 2: LBCs
•  MOT: Bear Crawl or Side-Lunge-Walk

Medium Wings – 9 Reps
• Round 1: SSH
• Round 2: Gas Pumpers
•  MOT: Toy Soldiers

Hot Wings – 6 Reps 
• Round 1: Smurf Jacks
• Round 2: Big Boys 
•  MOT: Carioca

Thermonuclear Wings – 3 Reps 
• Round 1: Bomb Jacks
• Round 2: Iron Eagle Protractor (AKA Hello Ladies)
 MOT: Walk

MARY: circle of [hate]…”dislike“ (1 PAX calls exercise and bear crawls around perimeter while others engage).

ANNOUNCEMENTS: newsletter stuff

COT:  2.0’s → they hold their own COT ~ 20 yards away…
Men shared prayers for ailing friends and loved ones

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BoJangles Route

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WARMUP: None
THE THANG: Run route: Munn Rd to Harris Rd to 1st Street South to Doves Rd to Country Haven LN to Country Lodge Rd to Bojanles and back to COT . ~ 4miles loop
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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An Old Fashioned WEP

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Disclaimer Given and Shared
WARMUP:
None – Get to it

THE THANG:
Hwy 160 to WEP and Back. Take assessment of sidewalks and enjoy the half paved, half trail route. Miles and plenty of fellowship and follow the leader.

MARY: She was not found.

ANNOUNCEMENTS:
Read your newsletter, Q-Source, Golf on the Links, Bethel, TheFort13th Anniversary

COT: Always stays in COT.

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From Clydesdales to Clydesdales

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WARMUP:
THE THANG: We counted off and some ran and some rucked. Route was to circle around the Founders location where Clydesdales once called home.
MARY: Nah
ANNOUNCEMENTS: Convergence, golf tourney, CANNOLI RUN!, and more.
COT: Yes sir.

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Toy soldiers suck

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WARMUP: windmills, cherry pickers, Moroccan night clubs
THE THANG: Dora, MOT is toy soldiers down and mosey back while your partner. 100 Merkins, 200 LBC’s, 300 SSH’s, 400 OH claps. Next set was rifle carry (empty hands) down and mosey back. 100 flutters, 200 mt climbers, 300 squats, 400 hillbilly walkers, 500 calf raises
MARY:
ANNOUNCEMENTS: newsletter
COT:

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Partners, Light poles and Blimps

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WARMUP: Mosey to the side of the school for exercises in cadence:
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops

THE THANG: part 1 – partner up and either people’s chair or BTTW while partner 2 runs to the end of the lot and back. 3 rounds

Part 2 – Blimps at the light poles

At each pole pax added an exercise on the way up and dropped one on the way down. Burpees were never dropped – just because

5 – Burpees
10 – Lunges
15 – Incline Merkins
20 – Merkins (Modified to CDD’s on the downhill portion)
25 – Pulse squats AKA Monkey jumpers
30 – Squats

Two lessons from Seneca shared at the top of the hill

1 – we suffer more in our imagination than in reality

2 – he who suffers before it is necessary suffers more than is necessary.

How often in our lives do we let our perception of events influence us poorly? Our response is all we control – the event doesn’t care how we feel about it.

After 11 light poles worth of “fun”……back to COT

MARY: Just enough time for protractors and rosalitas with just a few hello dolly’s. That took pax to 0715
ANNOUNCEMENTS: Many – read your newsletter
COT: 5th core principle

Thanks for the call, Float Bridge. Honored to lead. :eye:

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Benevolence in the darkness

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WARMUP:

• Side Straddle Hops (SSH):
• Imperial Walkers:
• Moroccan Nightclubs:
• Low Slow Squats
• Merkins
• Broga

THE THANG:
DORA

• 100 Merkins
• 200 Squats:
• 300 LBCs (Little Baby Crunches)

Perform each exercise for 45 seconds, 15 seconds rest/transition. Complete 2 rounds.
Exercises:
• Burpees
• Mountain Climbers:
• Plank Jacks
• Lunges:
• Flutter Kicks

Indian Run: caboose does 3 American Hammers then runs to the front

MARY:

Freddy mercuries
Gas pumper
Stretch and high knees

ANNOUNCEMENTS:
Bethel
Lunch
Golf outing
Bourbon and BBQ
Christmas Party
HIM Camp

COT: Vegas style

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