Tag: JWOW

Fire >Rain

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WARMUP:
Quick disclaimer
Mosey to awning
Warmup
SSH
Low and slow squats
Windmills
Merkins
Plank stretching

THE THANG: First event
Merkin accumulator
Under awnings, we went in a semi circle
Adding one merkin every light
Bear crawl MOD

Next round

Burpees accumutor
Same idea add one burpee each light, up to 9, jog or recovery walk is MOD

Grabbed sandbags from Kermit’s truck and dropped them off at corner by ROTC building

For our next act we moseyed over to pull up bars,
Grabbed Cindy’s and went out to street

Ran 7s with pull-ups at top of hill and quads at bottom with added murder bunnies at top of hill from there and back to corner with sand bags.

It was fun.

MARY: n/a
ANNOUNCEMENTS: newsletter
COT: yessir

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Seagrams and 7s

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F3 block party 11/18/2024

Warmup:
Windmill
Cherry picker
Imperial Walker
Hillbilly Walker

The Thang:
7s – hill on Monroe White St
Burpees
Tie touches

4s – Stairs FM Church of God
Dips
Sister Mary Catherine’s

4s – Bear Crawl – Parking lot of Church of God
Squats
Leg Lifts

Run back to COT

Mary:
Black Betty on Spotify – Plank position. Merkin every time ‘Black Betty’ is said.

Done.

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3 lessons from Sugar Daddy

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WARMUP: Jog to the barber shop – various exercises in cadence – windmills, low slow squats, seal jacks, imperial and hillbilly walkers, plank and stretch – then PAX we’re off for a trip to the dumpsters

THE THANG: lesson 1 – work fast – treat movements with a sense of purpose and urgency. 7’s – merkins at the curb and squats at dumpster 1

Lesson 2 – change speeds – off to dumpster 2 – 7’s with burpees and merkins at ends of the parking lot. Be prepared as a leader to meet others at their pace when attempting to influence

Lesson 3 – throw strikes – mosey to Grace presby and do rounds of incline merkins, step ups OYO and dips at the benches and the curb. Then on the way to COT one more round of 7’s in motion – Diamond merkins and sumo squats. Our activities should be targeted at those priorities (concentrica) most important in our lives. Are they??

MARY: Geometry class – protractors, rosalitas and hello dollys. PAX kept feet off ground at all times……until 0600 anyway.
ANNOUNCEMENTS: of course
COT: remains the 5th core principle

Thanks for the call Slapshot
:eye:

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Dis and Dat

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It was a brisk morning in The Fort where 6 brave souls made the hard choice and accelerated their Saturday morning!! A quick warmup and we were off.

We toured The Fort while doing a little of dis and a little of dat.

Over to The Print Shop for some pull-ups and other bar activities.

Next to church for some schooling on Dora 1-2-3 with stairs.

Back to COT with some Mary stops along the way.

Jwow

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4 Corners of Pain With a Side of Taylor Ham

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Quick warmup and an admiration of <@U5CVD8D7V>’s hair game and we were off.

4 Corners of Pain:
4 Corners of the band lot with defending reps starting at 10 and finishing at 1.
Corner 1: Mike Tysons
Corner 2: Squats
Corner 3: CDDs
Corner 4: Flutters

Lined up for 100 yard of alternating bear crawls and linger every 10 yards with LBCs thrown in.
Burpee Broad Jumped our way back 100 yards alternating 10 yard with a walk.

Back to COT for prayers and praises.

JWow

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Leg Day

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Quick warmup on this rainy morn we did a shout out to <@U6RQY6005> with some windmills and another shoutout to <@U028PKR68GJ> for some Polish Mating Dancing :man_dancing: and we were off. Headed to the car loop for some Dora.

Partner 1: Run the car loop
Partner 2:
100 Mike Tyson’s
200 Lunges
300 Squats
400 Flutters

Back to COT for prayers and praises.

JWow

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Halls of Pain

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It was a rainy Tuesday morn and The Pax were fired up to get out of the elements, so we headed over to The Hall of Pain.
Quick warmup with some Australians and a few other warming techniques and we were off.
Thang:
200 Merkins
300 squats
400 LBCs
Partner 2 ran the halls.

Ended with some bench work and back to COT for announcements and prayers.

Get out and vote.

-JWow

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Accumulating ladder

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WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back
THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the first, followed by three of the third, two of the second, etc. Reps added up with 15 total rounds. Exercises from 1-15 were halos, lunges, side bends, cleans, curls, triceps, kb merkins, figure 8s, deadlifts, goblet squats, rows, cleans with a press, snatches, swings, flutters with a press.
MARY: included
ANNOUNCEMENTS: Bourbon tasting
COT: Family, friends and coworkers

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