Tag: JWOW

What kind of Burpees?

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WARMUP:
Windmills
Cherry pickers
Moroccan nightclubs
Hillbilly walkers

Mosey to parking lot in front of school for The Hightower
9 burpees
9 burpees with plank jack
9 burpees with triple hand release merkin
9 burpees with triple jump squat
9 burpees with triple hand release merkin, plank jack, and triple jump squat
THE THANG:
The Billy Madison
Each round is 12 reps, complete each round in order up to 12th grade. Run in between

Moroccan night clubs
Lbc
Calf raises
Merkins
Flutters
Squats
Shoulder taps
American hammers
Lunges
Burpees
Big boys
Good mornings
MARY:
ANNOUNCEMENTS:
COT:

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A Heavy set of the runs

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WARMUP:
mosey around parking lot and circle up for IC SSH, IW, WM, MNC OH Claps

THE THANG:
grab bags and head to grass fields

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 bearhug squats, 10 bentover rows
Bearhug walk to across field and back

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 over shoulder tosses, 10 deadlifts
Suitcase carry across field and back

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 front rack reverse lunges, 10 overhead push presses
Front rack carry across field and back

Run ~1/4 mile (inside perimeter of fenced field)

Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC squats at each corner

Rifle carry across field
Bag work:
10 flutter press, 10 curls

Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC push presses at each corner

Bear crawl pull through across field

MARY: 6 dudes 3 bags – rotate around circle tossing Bag over head (like 2 girls 1 cup but different)

ANNOUNCEMENTS: newsletter

COT: yup

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Ladder Workout

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WARMUP: Merkins, Windmills, Moroccan Night Club, Cherry Picks
THE THANG: 10 Reps each Ladder Workout K-BELL Swings, Goblet Squats, Over head press, Calf Raises, Curls, Lungs (L+R), Plank Pull Though (L+R), Sumo Squat High Pulls, Figure 8’s, Merkins w/ K-Bell, American Hammers, Flutter Kickes w/K-BELL
MARY: Leg Lifts 15, Scissors 15 x2
ANNOUNCEMENTS: Bethel Mens Shelter, Litter Pickup Adopt a Highway, Jaeger Sprint, The Tortoise and The Hare, Overnight Ruck.
COT: yes

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14 hogs 6 coyotes go into a bar

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WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP

Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees

THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds

While wall sitting each PAX did one burpees in sequence

Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs

Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers

Reverse course and do everything again

MARY:
ANNOUNCEMENTS:
COT:

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National Chipmunk Day

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It was a beautiful day over at The Forge, you could feel the electricity in the air! It reminded me of The Electric City, shout out to The University of Scranton. Quick warmup and we were off!

Over to the creepy dim lit side walk behind the overgrown bushes for some wall work. Perfect spot if you want to scare people. We did some overhead claps and derkins to warm the PAX up.

Next stop was the benches for some step ups, dips, and incline merkins.

Now for the final destination we celebrated 2/20 – I heard something about national chipmunk day so we ran with it.

We did a latter workout with Indian runs. Two laps for 2 – 20 reps for 20….Get it….2/20. :grinning:

20 Lunges
20 Merkins
20 Flutters
20 Squats
20 CDDs

We ran two laps between each set.

Back to COT for Mary, prayers and praises.

JWow

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Don’t Forget the Flowers!

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WARMUP: Cohiba’s attempt at the F3 Mission flopped so we started with 10 burpees flower by SSH and some other moves. Then we set off on a field trip.
THE THANG: Pax covered 2 ish miles today with stops at Town Hall, Courtyard fka as Pike Electric, Millstone Park, Veterans Park, WEP playground. At each stop, pax took turns naming an exercise of choice and passing a Valentine to another pax. That pax got to draw one of 5 cards which led to the # of reps:

All hearts today
10 = 10 reps
Jack = 15 reps
Queen = plank while chosen pax shares Valentine’s Day wisdom learned the hardway (through Failure)
King = 20 reps
Ace = 25 reps

We moseyed home after the playground
MARY: yes, a few mins at the end
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: prayers for health for several, job searches

A great morning of movement and fitness including many reps and many burpees. The pax were frisky and playful like a bunch of puppies, and the mumblechatter was strong throughout.

One of the many things I love about F3 is the multigenerational nature, and we had pax from 38-59 today. The span of age, geographic origins and backgrounds provided wide ranging experiences around the topic of romance and the Valentine’s Day holiday. Grateful for the enthusiasm, wisdom and humor everyone brought!

Parking lot Donuteeria was a success as well. Who’s gonna turn that into the norm?

Thanks for the invite JWOW and your solid leadership of our flagship AO!

#KeepPosting

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Stockade Olympics

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WARMUP: IWx15, HW x15, Windmill x10, Cherry Picker x15, Plank- Mountain Climber x11, Peter Parker x11, Parker Peter x11
THE THANG: Mosey to small round about circle (short track): PAX do Apollo Ono while everyone does a lap around short track using crab walk method.
Mosey to Fountain (medium track): Bear Crawl around
mosey to bottom of hill: 10 burpees
Run up hill to Fire Station parking lot: Toy soldiers back and forth, Lunge walk and power skip
Mosey to sonic and partner up:
Dora .5, 1, 2, 3
50 burpees, 100 Merkins, 200 squats and 300 LBC/Hello Dolly
Mosey to church for Jack Webs up to 7
Mosey to COT finish Jack Web 8 and 9
MARY: Sorta
ANNOUNCEMENTS: Y
COT: Y

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Supermen and Superman’s

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WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps
THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear crawl out individually and do the exercise while the others remained seated. One by one, the Pax would take their turn. We completed four rounds and the 5 rep exercises were shoulder tap merkins, wide arm merkins, diamond merkins, and ranger merkins. (With much debate about proper ranger merkin form)
Once completed, we setup a cone at the top of Main Street, one halfway to the bottom and one at the bottom of the street by Phat burrito. On the top and bottom cones were the same five exercises. The Pax would complete the first exercise (50 reps) then run to the middle cone for two burpees, then complete the same exercise at the next cone. Once done, we’d run back to the middle cone (two burpees) and do the second exercise at the next cone. Rinse and repeat until all exercises were done. (500 total reps). Exercises were SSH, LBCs, CDDs, Squats, Supermans. When all reps were completed we headed back to COT.
MARY: Plank for the last two minutes
ANNOUNCEMENTS: Bethel, upcoming CSAUPs
COT: Family, injured Pax, Gratitude that we get to post.

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Respect The Fallen Heros

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It was the day after The Super Bowl and the Monday morning quarterback syndrome was real, but we were there to pay homage to a fallen hero. His name is Army Sgt. Zachary D. Tellier and he was a great man.

The Thang:
5 Stations – No Excuses
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Jwow

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