Author: SlimShady (Page 1 of 2)

4 non super runner HIMs made their presence known for a Karate Kid themed workout that Daniel-son would chuckle at. Exercises were a showdown between Cobra Kai vs Miyagi Do. Cobra Kai was No Mercy intense speed and Miyagi Do was more calculated, hold positions with some occasional Daniel-Son cranes!

It definitely had some bad producing as the Apple Watch weinke or maybe the Q didn’t capture the thang well…

Anyway…this is what went down without one sad clown in town…

Warmup: Knee Ups 25 IC, 25 Ballerinas 25 IC, MOROCCAN Night clubs 25 Finkle Swings attempted but yikes!!!

Mosey to soccer field 54-58-73-75

Miyagi do and Cobra Kai
Plank punches
Plank kicks
Daniel son Knee ups
Daniel son – crane
Squat punches
David Lee Roth burpee – scissor kick burpee after each round 5

Wall
Donkey kicks
Wall punches
Wall kicks
Wall spider
Run and repeat

Thang:  Mosey to pavilion to setup the DOJO.  Spoke a little about the theme and asked some questions on ages of main characters of karate Kid/Cobra Kai.

We did a series of exercises with reps equal to the ages of Johnny Lawrence(54), Daniel Larusso (58)Miyagi (RIP, 73)and John Kreese (75) in the series

54 reps, hill run, 58 reps hill run 5 burpees
Plank punches
Plank kicks

73 reps, hull run, 75 reps hill run  5 burpees                     Daniel Sons
Squat punches

Moseyed to THE WALL of Belmont Middle.       15 reps of Donkey kicks, Wall punches , Wall kicks Run a lap and repeat….
Wall Meditation in 15 second intervals
Ballz to the Wallz
One leg down flapjack
Ballz to the Wallz
run a lap and repeat

Chest and core are important. A fighter needs to be able to take a punch to the chest and abs…Moseyed to the picnic shelter and here’s what followed

MERKIN DERKIN WERKINS 25-15-5
Each set finished with a hill run up and down
STUPID!

we finished back where we began the THANG at the DOJO with abs

LBC Karate style with punches
scissor kick leg lifts
Squat holds with core engaged for 30

Ended with announcements, Prayer Requests (Rebar – heart results coming), Name-0-Rama. and then oh yeh don’t forget the pledge!!!

RINSE and REPEAT better version of this weinke will occur somewhere soon!!!

THE QUICK WITTY – we’re all called to be Godly men – sometimes that requires striking first for someone to know Jesus, being bold, striking first for Christ by helping those less fortunate. Whichever the Dojo, the principles of BOTH DOJOS together create a powerful punch for us as leaders in this world, in our community and most importantly in our household!

-YHC, Slim Shady

13 brave souls came out for some fortune telling fitness. What’s that you say? It’s taking fortune teller origami and converting into a workout. Yea, definitely didn’t think through working fingers in 28 degree weather so definitely plan on bringing it back in summer with a few tweaks. We got the shake and bake going with 25 SSH, 5 burpees, 3X with morrocon night clubs sprinkled in as well. We mosied around to the Belmont Middle School wall for some 30 second wall sits and 10 Merkins. We made our way to the shelter for the fortune telling to begin.

THE TWO FORTUNE TELLER ORIGAMIs- set of exercises (jump Squats, Shoulder Taps, Hammer Curls, Smerkins – slow merkins) and lower reps (10,20,30,40) and set of exercises (Dying Cockroaches, Plank Jacks, Werkins, Monkey Humpers) with higher reps(15,25,35,50). On the outside, one fortune teller had names of F3 Sites – Folsom, Storm, Yank, Goat and the other had some acronyms/terms of F3 – SYITG, Clown, QSource, Lexicon. We ran laps after every 2-3 pulls, rotating between indian runs, karaoke and nervs.

Once we did all cards, we moseyed over for some shady stretching, balls to the wall right foot to ground right hand, switch, hold and then head back to the yank.

We mosied our way back to Yank landing zone and did some final minutes of Mary then 1 minute of Burpees. We did the pledge and gathered prayers in the circle. Many shared around healing of COVID or prayers for those dealing with loss – let’s continue to be there for each and everyone!!!

The fortune telling was not accurate, it was brutal at times but hopefully sharpened each HIM to know there’s only one in control of their fortune and that’s God. Know him and seek his plan for you, Shady OUT!

Great small group of 6 HIMs gathered to stomp on 2020 and pump up 2021. We got things rolling with 21 SSH and the 20 SSH. 3 burpees in between – Father Son Holy Spirit. We had a special drive by bike guest strike up some mumble chatter and we pushed him to join, as it started to drive a loss of focus and drive, dint believe explanation given on burpees since mumble chatter created some confusion within the Q. Audible led to mosey to the spot. We did a lap around the track and made our way to the shelter. I introduced two mini decks of cards and laid out the instructions/rules, creating a life bridge that if nothing else 2020 taught us that our deck of cards could easily and quickly change, you could have been in a good place then COVID HAPPENED or you could have been in a bad spot and somehow through God’s grace been blessed after COVID.

THE TWO DECKS – good deck ( low cards/reps) and bad deck ( higher cards/reps). Jokers placed in each deck and when pulled, switches to other deck. After each HIM pulled a card, the exercise and rep amount would be done. After 4, we’d do a lap around the track in Indian, karaoke, backward forms.

Ace – American Hammers, 21
King – Werkins, 13
Queen – leg lifts, 12

Jack – plank jacks, 11

Spades – jump squats (deck 1) , calf raises (deck 2)

Hearts – LBCs, dying cockroaches

Diamonds – merkins,derkins

Clubs – mountain climbers, Peter parkers

Once we did all cards, we moseyed over for some shady stretching, balls to the wall right foot to ground right hand, switch, hold and then head back to the yank.

to cap off the cards Dealt for the day we ended with 22 burpees – 21 for the year plus one to show we’re overcomers no matter what comes our way. And we did it through the fellowship we have in the circle where we ended with the pledge and prayers.

Might as well been my VQ as it’s been a long time but it was good to get out and lead 13 HIMs. Focus was on the Trinity, Father Son and Holy Spirit. I attempted to create a triangle with burpees done in 3,2,1 form and all items other than stretching were in 3s.

Here’s the low down

Moseyed to the auditorium for the warmup as we were sardines packed ok the curb of downtown Belmont. We got in:

3 sets of SSH, plank jacks with 3,2,1 burpees after (3 after first set 2 at second, etc)

Moseyed again feeding around the track to the middle school wall for some quality wall time

3 sets of wall sits (45 sec), wall shoulder taps, and Jackasses (leg wall kicks, they were called several other names while progressing) 10-15-20 reps; after each set we ran a lap around the track. And then let the moseying begin for a good bit down to the tennis courts near David Park.

my true VQ did take us here and so Sargento intelligently and insightfully pointed this out. You can’t argue that Wolfpack grads are smart. My rant spoke of myself golden tennis years and how suicides were a big part of being competitive. So the AGASSIS went into full forge

part 1 – length if the 4 tennis courts, an exercise at each of the far end doubles line, we did

3 sets of merkins, American hammers, werkins, lunges (10-15-20 reps) 3,2,1 burpees at end of 3 sets

now, take it into sprint suicides ok one court

3 sets flutter kicks, CDDs, LBCs and mountain climbers. 10-25-20 reps again.  10 counts were sprinkled in to make sure no pass outs.

back hone tennis suicides complete. Agassi would be proud!

we made a pit stop on the way back and did some Shady stretching –

balls to the wall then take left foot to left hand on wall 10 secs, right foot to right hand 10 seconds rinse and repeat.

we made our way back to where it all began at the auditorium. Did some Mary with a de calling  out exercises and then ended with 10 burpees.

made our back right in time for the Yank Bell to ring. Boya!

Shared the underlining message of we are each one that lives with the father son and Holy Spirit with us  don’t take that for granted. Stand strong and be the light of Jesus in a broken jacked up world

Declared the pledge

and then announcements / prayers

21 blood drive registered
22 goal
43 ceiling
1:30-6
Redcross.org
F3

Canned good drive – 12/19

Orange man – surgery for daughter
Tiger family members
SA surgery
Lynn hamm – breaker breaker
Young life – off on a trip

It may have been rough but each of you are tough, remember 3,2,1, God’s son and GO GET IT DONE!

slim shady out ✌🏼