Tag: JCruise

What a stupid idea- what time do we start?

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WARMUP: 45 SSH, 10 windmills, plank and some stretching
THE THANG:
4 corners (in a rectangle)

PARTNER WORK

First lap

Partner 1 Bear crawls the long part of the rectangle while partner carries both bells in an suitcase carry
At halfway point switch places or as needed

100 halos- 25 of each at each corner
100 skull crushers- 25 of each corner

For short part of rectangle partner 1 does lunge walks and partner two does overhead carry with both bells, again switch halfway or as needed

Second lap same MOD

100 goblet squats
100 bent over rows

We had an odd number so the second group figured out a way to have someone always crawling and two ppl using bells to do work.

MARY:
20 American hammers with bells
Flutters
Pickle pointers

ANNOUNCEMENTS:

Golf outing

Lots of discussion about WNC insurance, ultimately the fraud of such predatory companies, but more importantly the good men and women that are helping those in need which is anticipated to last well into the winter, Jcruise plugged an organization 2nd wave specifically designed to bring relief when this “first wave” is done.

Thanks for the callout 3D

COT: yes

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Coffee & Tacos

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WARMUP: Cherry Picker, SSH, Merkin
THE THANG: Mosey to movie theatre: work in one spot and move to the next
Work chosen from: Big Boy, Merkin, Plank Jack, LBC, Hello Dolly, Mtn Climber, Monkey Humper, Flutter Kick, Imperial Walker, Hillbilly Walker, 90 sec Plank
Move chosen from: Lunge Walk, Bear Craw, Nur, Karaoke, Shuffle, Sprint

MARY: Just a bit
ANNOUNCEMENTS: Golf, Give, Go if you can
COT: Glory to God for those willing and able to serve their neighbors affected by storms; Prayers for patience and wellness for those same neighbors

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Culture Club Wins!

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Played a classic game of Uno and <@UNKNC6XNZ> was the winner! No burpee penalties were issued! Great job.

Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

<@U05RN7GSDLH> was doing his Site Q duties and looking for the next leader to pass the Shovel Flag :flag-us:on to. :pickup_truck:

<@U05K5D10AG6> and his canine friend were in full effect. Checking form and sniffing for clues. :dog2: :mantelpiece_clock:

<@U07QXBKKF5F> posted for only his third time but already looks like a pro! Good work! And happy birthday to his 2.0 (son) :partying_face:. Just keep posting.

<@UN6PTD007> brought all the deep dish pizza from Chicago he could find and was King of the workout. :pizza: :prince:

<@UNKNC6XNZ> was singing :microphone: Do You Really Want To Hurt Me? And my answer was yes, with all the lunges we did.

<@UST30T7FF> or… Ruby! Ruby! Ruby! (See Kaiser Chiefs) was always encouraging and probably the strongest man there. So much so that he left the workout on his own two feet. No car. :muscle:

<@U061P7HUFRR> was out selling insurance and running laps around guys half his age. :male-office-worker:

YHC was blessed to lead such a fine group of men who want to get 1% better today in their mind, heart and body.

My report is trueish and is open to interpretation.

The Thrill is gone. :v:

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Fort 12 Year Anniversary

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THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

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Thirty Twenty Ten

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Total of six pax for an awesome morning of wind and rain. I had to lash the flag to a light pole as anything else would have resulted in “flag down!”
Count was three for bootcamp and three for IPC make-up.
Bootcampers had 1980’s tunes going and did the below.
Brief warmup: SSH, windmills, stretches.
Thang: 30-20-10
Pax do 30 reps of two exercises, then do 20 reps, then do 10 reps. Run a loop (we used the bus loop). Then proceed to the next pair of exercises. One exercise of each pair used a cinder block. The exercise pairs were:
Curls (w/ cindy) – Crunches
–run loop–
KB Swings – Flutters (count only right leg)
–run loop–
Merkins – goblet squat
–run loop–
OH Press – Pickle pointers
–run loop–
Chest press – big boy sit ups
–run loop–
Side bends – leg raises
–run loop—
Curls (w/ cindy) – Crunches
Fini
COT
30-20-10 because (in my mind/experience) 30 is the limit to executing with good form. I tend to get sloppy after that. The get down and get up aspect between exercises adds something.

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The Yard: Why are we doing what we sre doing?

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WARMUP: COP or Circle of Pain for old school readers
Some stretching and exercises to warm the body up for 10-15mins

THE THANG:
Mosey to benches for
15 Dips and 10 Derkins 3 rounds OYO

Then plank on curb as each PAX bear crawl then replank 2 rounds

Mosey to Bball courts
PAX performs exercise while 1 pax runs around bball nets. Rinse and repeat through all PAX
2 rounds

Sprint to finish and hit COT
MARY:
ANNOUNCEMENTS:
COT:
Each PAX shared their “Why”
I’d say the common theme was accountability and it was for themselves but also for the brothers next to them

Keep giving it away men!!

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The Slowest of Burns

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WARMUP: SSH, Cherry Picker, Moroccan Nightclub
1. THE THANG: Mosey, 50 Big Boy, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Hello Dolly, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 LBC, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Flutter Kick, 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, Mosey, Toy Soldier, time for stretching, Lunge Walk to COT (50ish yards), 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, 20 Heel Touch
MARY:
ANNOUNCEMENTS: 9/28 Convergence
COT: Prayers for family and friends

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