Tag: Dojo

12 days of Kettlebells

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WARMUP:
Quick lap to help get bodies warm
SSH
Windmill
Maraca nightclub

THE THANG:
Grab our bells and went over to the circle in front of the church where we did 12 days of Christmas with a run to the end of the parking lot between each round

Day 1 – man maker
Day 2 – snatch (each side)
Day 3 – single leg deadlift (each leg)
Day 4 – Bulgarian split squat (each leg)
Day 5 – Curls (lower, upper, full – 5 each)
Day 6 – chest press
Day 7 – nut crushers
Day 8 – Tricep extension
Day 9 – squats
Day 10 – OH press
Day 11 – swings
Day 12 flutter with press

MARY: no time left, barely finished in time
ANNOUNCEMENTS:
COT:

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Circle of Fifths

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WARMUP: windmills, SSH, Mosey
THE THANG: circle of Fifths: Carolina Dry Dock, Gas Pump, Dancing Chilcutt, AYG Sprint, E2K, Bear Craw, Gas Pump, Dancing Chilcutt, AYG Sprint, E2K, Bear Craw, all with 5 Burpees OYO in between
MARY: Yes
ANNOUNCEMENTS: WEP on 12/20
COT: Show to Know

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There’s A Tree Branch Right There

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WARMUP: SSH x20 (Cadence count), mosey around the parking lot

THE THANG:
Reverse Jack Web (10:40, 9:36, 8:32, etc.) Man Makers; Rows. With a farmer’s carry between two exercises.

Wrapped up with some 11’s.
KB Swings: squat thrusters

MARY:
ANNOUNCEMENTS: Pre-Convergence Convergence, Clave Boss, SL service.
COT:

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KB-Out the Thanksgiving Cobwebs

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WARMUP: 20xSSH, 10xIW, 10xHBW, 10xMNC, 20xSSH

THE THANG: A melody of Jack Webb‘s to shake the cobwebs off from Thanksgiving. Webb were done with counts building from 1-10, at a 1:4 Ratio.

1. ManMakers 1:4 MurderBunnies
2. Thrusters 1:4 KB Swings
3. Curls 1:4 KB Flutters
4. Goblet Squats 1:4 KB Calf Raises

PAX pointed out it was 0600 as we were around ‘8’ into the last Webb, thankfully we were already at COT!

MARY: None

ANNOUNCEMENTS: Read your newsletter. Golf Tourney still has lots of spots available, Christmas party coming up (at Airborne’s), and lots of other excitement throughout The Fort!

COT: Praises & prayers.

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Respect, Responsibility and Honesty

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Five gents came together to share status and guidance on our most important earthly relationship. Great conversation and pointers shared.

Please pass the word to PAX throughout The Fort as this will be a weekly occurrence. Intent is to support each other and reinforce those marital guardrails.

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Rainy Workout

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WARMUP: Stretched
THE THANG:
Every 1/2 mile stop and one set of four different exercises

Set 1 (40 sec on 15 sec rest)
Mnt Climbers
Bomb Jacks
Shoulder Taps
Squat Thrust

Set 2 (40 sec on 15 sec rest)
Merkins
Squats
Lounges
Peter Parkers
Set 3 (40 sec on 15 sec rest)
Speed Skater
S.S.Hop
Moroccan Night Club
Mnt Climbers

Set 4 (40 sec on 15 sec rest)
American Hammer
Flutter Kicks
LBC
Plank

MARY: None
ANNOUNCEMENTS: None
COT: Closed in prayer

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No dancing allowed

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WARMUP:
Mosey to Amor for SSH, windmill, squats and some broga
THE THANG:
Continued to mosey toward the red caboose to find the F3 scarecrow that 3D and Harry Carey put together. Dojo quickly pointed out that he was holding 86lbs of kettle bells. Good work guys of incorporating 43ft into the scarecrow.

While there we knocked out 10 merkins, 20 squats and 30 LBCs.

Then we continued to mosey toward the print shop where we did the following
5 rounds
3 pull ups
10 squats
5 dips on the parallel bars
10 knees to chest

After wrapping up the WOD we walked a loop of the neighborhood and every 5 mins we would stop and do merkins until failure. We 4 stops, most of us knocked out 100 merkins and found our way back to COT

MARY:
Wrapped up with a few mins of LBCs and flutters before knocking out our last round of merkins
ANNOUNCEMENTS:

COT:

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Get Off My Lawn!

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Average age 52+
2 nearing retirement
The smell was not that bad
Mumble-chatter above average
effort 80-20, 80% of the PAX gave 100% of the effort

this:
dynamic warmup across the lot: butt kickers, high knees, soccer knees, toy soldier, karaoke L/R, jog, jog, 100% (or 51% for most)

circle up: OH claps, mor NC, LBC, dying cock roach, slow merkin, shoulder tap, squat, calf rais, imperial walker … not in that order

1/2 run, 1/2 do the exercise:
rotating clock plank, deep squat, BB it-ups, travolta
(effort here was intentionally poor)

hit some parking stalls:
bear crawl and squats every 2 stalls
then, sobriety test and burpees every 1 stall

Mosey to the wall:
pop out burpees
walk across bear crawl back
against the rail x 10
pop out burpees
Maktar N’Diayes
standing merkins
prob something else too

back to COT

Looks like we made it,

Barry Manilow

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