Tag: Slow Jams

Tabata kettlebell jam fest

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WARMUP: Done in cadence. SSH x15, windmills x10, Cherry pickers x15, Moroccan nc x15, Hillbilly walkers x15, Big arm circles x8(forward and back), Down dog/honeymooner
THE THANG:  Tabata with 25 secs on/15 secs rest x 6 sets – 45 sec abs+kb done in cadence
Swings
Reverse lunges
Bent over rows
Squats
Upright rows
Mtn climbers
Triceps extension
American hammers
MARY: one minute lbc with kb press
ANNOUNCEMENTS: D2D bar Jan 28, D2D next month, blood drive Jan 12, bethel men’s shelter Jan 12 (sign ups needed)
COT: back to school, job search, damar Hamlin and what his story has shown us

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Four Freedoms

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Stockade Four Freedoms January 6th 2023 (1941)

Started with a run behind Harris Teeter and up to Grace Presb Church.
Warmup:
SSH (20x I/C)
Windmills (8x I/C)
Imperial Walkers (10x I/C)
Moroccan Nightclubs (10x I/C)
Low slow squats (10x I/C)
Big Arm Circles (6 forward, 6 backwards)
Peter Parkers (10x I/C)
Plank Stretches (Downward dog, upward dog)

Short mosey run

Fish tracks routine:
Pax do the transportation and stop when instructed and do the exercise called.
Toy soldiers…stop and do Bobby Hurleys,
Lunge walk…stop and do squats,
Bear crawl…stop and do merkins,

Short mosey run back over to the shopping plaza.
Bench work: Incline Merkins, step ups, dips, squats, derkins, calf raises

Short run over to the wall nearby Dollar Tree:
Wall sits, BTW, and wall-tar-jai’s
Four Freedoms background/info delivered during wall sits. See summary at end of BB.

Short run to adjacent parking lot: found the cinder block and did:
Pass the ammunition: Pax do a curb plank, drag/pass the cinder block to the guy next to you, and so until the last guy then sends the block back to starting guy. Then all pax do curb merkins (3 I/C). repeat.

Run back to Grace church: Find the four cones in the parking lot.
Cone 1 “Freedom of Speech”: did 4 burpees,
run to Cone 2 “Freedom of Worship”: did 4 burpees,
run to Cone 3 “Freedom from Want”: did 4 burpees,
run to cone 4 “Freedom from Fear”: did 4 burpees.

Run back to shopping plaza.
Global running routine: Pax circle up, wrestling stance, side shuffle, stop and do: Smurf jacks, squats, monkey humpers.

Run to COT.
BURPEE-QUIZ time: Pax were asked, and correctly answered, what the Four Freedoms were, which President delivered the speech, and when was it delivered. Therefore, pax had to do only 8 burpees.
Mary: Freddies, flutters, box cutters.

Fini
COT

Four Freedoms:
Context/background: by December 1940, Nazi Germany had taken over most of Europe and Britain/London was getting pummeled with the nightly blitz bombings. Japan was also making conquests in China and Korea. The US was separated from all of this, and many folks thought the isolationist stance should continue (people were still remembering the pain of WW One).
But FDR (newly elected to his third term as President) knew the US was basically the only nation capable of saving the democracies of the world.
In his State of the Union address on January 6th 1941, FDR laid out why the US should get more involved…the four basic freedoms of democracy was under attack:
Freedom of Speech
Freedom to Worship God in the manner that a man wants to.
Freedom from Want…economic security
Freedom from Fear…aggression of one nation to another

Eighty-two years later, we have Ukraine being attacked and their basic Freedoms under attack. Prayers for ClickBait, MarkTwian, and their crews in the work they are doing over there in Ukraine.

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Rollercoaster and Shoulders

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WARMUP:
– SSH / WM / IW / mosey
THE THANG:
– Rollercoaster: 10/20/30/40/50 with 10x Burpees every 5 min
– squats / MC / Plank Jacks / LBC
MARY:
– shoulder workout: merkin+OH claps: 1:4 all the way to 10:40
– some core exercise at the end
ANNOUNCEMENTS:
– read your newsletter and sign up for D2Dbar
COT:
– was held

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KICKING OFF GOLDEN CORRAL IN 2023

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WARMUP:
Circle up for windmill x 15 and SSH x 20. Form a line and do toy soldiers and arm circles on the way to an area in front of HT. Circle up again.

THE THANG:
After the disclaimer and a short warm up, we were greeted by two additional pax who joined the circle for a Tabata workout.

8 exercises, 8 reps each, 20 sec work, 10 sec rest.
The exercises we did today were:
1. CCD
2. Box cutters (tough)
3. Mountain climbers
4. Squats
5. Merkins (crowd pleaser)
6. Superman hold
7. Alternating lunges
8. Burpees
Finish with 90 sec body destroyer

COT

NAKED MAN MOLESKIN
I’ve done this workout several times and it’s very easy to plan, but a little tricky to execute. Keeping track of the exercises and the number of sets requires some concentration. With no cadence counting, it encourages a lot of mumble chatter and we had plenty of that today. Noteworthy was Slapshot, who welcomed our FNG with steady conversation for the entire workout. I tip my hat to him because while the rest of us were groaning on sets 7 and 8 of merkins, he kept the chatter going with little sign of fatigue or O2 deprivation. Well done!

Welcome Pongo who comes to us from North Charlotte (I believe). He brought along an FNG who we dubbed Gremlin. Welcome, gentlemen! Love getting FNG’s on the weekday workouts. It was a great morning with the fine gentlemen of the Fort and a pleasure to lead the group as always. Thanks for the Q nod, Slow Jams!

ANNOUNCEMENTS/PRAYERS
Dam2Dam race/fundraiser for Ft. Mill Schools in Feb. Read your newsletter.
Prayers: Buffalo Bills player Damar Hamlin, Pongo’s grandfather Warren, kids returning to school.

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So Long, Farewell…….

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So Long, Farewell……

It was cold morning at Laces In as 6 PAX posted to say good bye to Laces In

Disclaimer was given and pain was promised.

Circle Up

All sets today will add to 22

22 SSH
22 Wind Mills

Mosey to Band lot

25 Yrd Line – 22 Mtn Climbers (2 Ct)
50 Yrd Line – 22 American Hammers(2Ct)
25 Yrd Line – 22 LBC
End Zone Yrd Line – 22 Hand Release Merkins

We did one set of 22 Flutters

Mosey to Back entrance

22 jump Squats

We moseyed back to hill by the stadium

Final Laces In sets ended with 3 rounds of 22 total reps

At the Bottom

4 – Burpees
5- Grave Diggers

Nerr to Top

6: Big Boy Sit Up
7: Box Cutters

Mosey back to COT

Prayers: For Health of our 2.0s

Come out to the new AO next Thursday at Gold Hill Middle School!

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After Christmas burn

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WARMUP: Ran to The Learning Academy for sets of 12 for a warmup. maracas night club, Phelps, produce pickers, wind mill, down and up dog, mountain climbers.
THE THANG: Ran to Sonic for a DORA with 100 AH, 200 reverse lung and 300 lbc. Then Ran down to the fountain by the apartments for a curb shuffle. Stopped for some monkey humpers halfway. Ended with a message about reaching out to 1 person to check in with them. Ran up to the next circle for sets of 12 CDD, WAM, then offset CDD. Ran to the wall behind Teeter for a wall sit with burpees.
MARY:
ANNOUNCEMENTS: Blood Drive and D2D in January.
COT: prayers for family, patience, jobs and travel mercies.

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Warm and Sunny Progressive Ladders or String of Pearls

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WARMUP:
‘‘Twas a tad moist, so we jogged over to the FMHS front entrance overhang.

15 count all
SSH
Cherry Picker
Peter Parker’s
Imperial Walkers
Moroccan Night Clubs

THE THANG: Progressive Ladders or String of Pearls

Bear crawl down, lunge walk back
15x count at each pillar
1. Dips
2. Merkins
3. Big boy sit-ups
4. Calf raises
5. Hello Dolly’s
6. Burpees
7. Flutters
8. Shoulder taps (with an out of time so we dropped to 10x count and did 8,9,10 in a row)
9. American Hammers
10. V-ups

ANNOUNCEMENTS/COT:
discussed 8-blocks, why, how to, improvement, acceleration. Do it for Q1 2023 AND listen to the CSPAN 2021 43 Foot podcast on the topic ( I did 3x)

Yardsale’s girls have been in and out of the hospital for sickness.

Discussed reaching to those who might be lonely on the holidays.

Dress warm for the Convergence, cover any patch of skin you can.

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Deck of Cards with Lots of Running

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I rarely stray from NaFo for a workout, so it was nice to travel to another site today. Since I was on unfamiliar ground, I asked the group if they wanted a Deck of Cards of a EMOM workout, they chose the deck of cards. Always come prepared 😉
WARMUP: Mosey around the parking lot, SSH, Moroccan NCs, Windmills and Cherry Pickers
THE THANG: Deck of Cards where Spades were sprints across the width of the parking lot (it was further than first expected). Diamonds where diamond merkins. Clubs where bear crawls the number of parking spaces. Hearts were American Hammers. Jokers were 20 burpees. After each PAX in the circle pulled a card, everyone ran a lap around the parking lot. We got through 4 rounds of everyone pulling a card. There were a lot of hearts and diamonds and thankfully not many spades but we did pull the King of Spades for 13 sprints back and forth across the parking lot right at the end. We ended up with about 2.3 mi during the session. Finished the last minute with SSH.
MARY: None as we had lots of American Hammers during The Thang.
ANNOUNCEMENTS: Christmas Eve Convergence, 8 Blocks for Shield Locks.
COT: What happens in COT stays in COT.

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The other gear WOD

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WARMUP:
– SSH, IW, WM
– mosey to AO
THE THANG:
– modified 4 corners with bear crawls as mode of transportation between the stations. 2 PAX per corner, rotate after timer
– Station 1: tire flip and cindy OH press
– Station 2: squeeky wheel + KB side dips
– Station 3: 2x cindy: man-makers
– Station 4: 2x sand bag…carry sandbags a full loop around the 4 corners. once PAX return to station 4 this is the trigger to rotate. Got about 2.5 rotations in. Mosey back to COT.
MARY:
– Sally with V-ups and flutters
– Thunderstruck with burpees and SSH
ANNOUNCEMENTS:
– read newsletter
COT:
– was held.

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Pretty Good Workout with Lots of Pain

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WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, Imperial Walkers, and Calf Raises
THE THANG:
Pain at Lights:
Reps 5, 10, 15, and 20; Round 1 – Burpees, Transportation = Bear Crawls; Round 2 – Plank Jacks, Transportation = Crab Walks; Round 3 – Big Boy Sit Ups, Transportation = Lunges; Round 4 – Carolina Dry Docks, Transportation = Nur
Four Painful Corners:
Corner 1 – Seal Jacks & Squats, Corner 2 – Monkey Humpers & Mountain Climbers, Corner 3 – Shoulder Taps & LBCS, Corner 4 – Merkins & Peter Parkers; Round 1 – 5 Reps, Transportation = Run/ Mosey; Round 2 – 10 Reps, Transportation = Run/ Mosey
MARY: American Hammers, Hello Dollies, and Box Cutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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