Tag: JWOW

3 man weave

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WARMUP: SSH, Hillbillies, Imperials, Round the world (with bell), halos. Carry to workout point, mosey loop
THE THANG:
25 Swings
25 Curls
25 Overhead Press
3 Rounds
Mosey Loop

10 cleans (5R,5L)
10 one arm press (5R,5L)
10 clean, squat, press (5R,5L)
10 snatches (5R,5L)
3 Rounds
Mosey Loop

20 pull throughs
20 merkins on bell (10R,10L)
5 Manmakers
3 Rounds
Return to COT
MARY: Nope
ANNOUNCEMENTS:
COT: Great mumble-chatter with these 2 guys this morning. Who you surround yourself with matters.

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Remembering the week of 9-11

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WARMUP: Mosey to the elementary school side lot. COP with exercises in cadence
Windmills
Cherry pickers
Imperial Walkers
Hillbilly walkers
Seal jacks
Low slow squats
Hold peoples chair while doing Moroccan night clubs and shoulder presses in cadence
Plank with salutations
Merkins
Recover and move

THE THANG: Track and light poles
Moseying to the track, pax stopped at the flag to honor those who made the intimate sacrifice this week 25 years ago. Never Forget

At the track, 9’s and 7’s were called.
7 rounds
Rounds 1,3,5&7 – 9 merkins and 7 big boys
Rounds 2,4&6 – 9 big boys and 7 burpees

Mosey to the light poles.
As a group – various merkins and an exercises of 9’s and 7’s were called every other light pole to the top of the hill.

At the top of the hill – 10 burpees – just because.

Descend the hill stopping for 9’s and 7’s at every third light pole – time was running short, hence fewer stops.

Mosey to benches for a round of Bulgarian split squats and then on to COT at 0600.

MARY: no time
ANNOUNCEMENTS: plenty of ‘em
COT: 5th core principle and some solid vulnerability among posting pax.
NMM: F3’s credo is leave no man behind and leave no man where you found him. Today’s workout was kept together with that very purpose in mind.

No matter what we bring to any workout, we have the blessing of a place where we can be met and welcomed as we are with the capacity to change ourselves for the better. What a privilege!!

Give this thing away, men. Because it’s a gift.

Thanks for the call, Halfback. 👁️

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Kitchen Sink things

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WARMUP:

  • 10 Side Straddle Hops
  • 10 Grass-pickers (like cherry pickers with a clap behind the back)
  • Plank to Down Dog, calf stretch’s to Sunrise

THE THANG:

Load up with Rucksacks, Sandbags and Kettlebells and move to the front of the school

  • 20 Rucksack loaded split squats with sandbag press

Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle

  • 20 Squats with rucksacks

Load up with rucksacks and sandbags and move around the big circle

  • 20 rucksack or sandbag merkins

Load up with Rucksacks, and farmers carry Sandbags and Kettlebells around the big circle

  • 20 over the shoulder sandbag tosses (10 each side L/R)

Load up with rucksacks and sandbags and move around the big circle

Head back to COT

MARY: N/A

ANNOUNCEMENTS: Read your newsletter!

COT: It is was it is… Prayers for healing and all of the spoken and unspoken prayers.

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Get better!!

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WARMUP:
Mosey around drop off line and back to beginning of GHMS loop.
THE THANG:
4 corners of stuff: (3 rounds)
Station 1: 40 mtn climbers, 40 sec plank hold
Station 2: 40 LBC, 40 Flutter
Station 3: 40 reverse lung, 40 squats
Station 4: 40 steps, 40 dips (with the bench)
MARY:
ANNOUNCEMENTS: Bethel, Newsletter
COT: Focus on Excavation. What is holding you back? Identify IT and use the tools that are here to support. Get IT removed!!

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Bunny Hill

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We had 3 this morning at The Pit of Snakes for some bell hill work.

Thang:
20 Swings
20 OH Presses
20 Squats
20 Flutters

Run up the hill by the HS entrance. We did 5 rounds.

Over to the lot near COT for murder bunnies and lunges with exercises.

Back to COT.

Jwow

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Sweaty Monday

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WARMUP: briefly
THE THANG:
Double 11s (22s?)

  1. upright row/ tricep ext

Suitcase carry to other side

  1. Clean/front rack squat

E2MOM

  1. 10 swings
  2. 10 alt upright pull
  3. 10 goblet squat
  4. 10 merkins

Buddy curls, start with 1 rep up to 10 then back down. Do burpees until the 6 finishes

MARY: big boys!
ANNOUNCEMENTS:
COT:

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Old school hard work

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WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.

THE THANG: DORA

100 merkins

200 big boys

300 SSH

Run up hil to fire station and back.

Moseyed back near COT and grabbed a rock. Then completed

100 broad jumps
75 thrusters
50 over head squats
25 burpees

Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.

MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news

COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.

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Old school hard work

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WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care.

THE THANG: DORA

100 merkins

200 big boys

300 SSH

Run up hil to fire station and back.

Moseyed back near COT and grabbed a rock. Then completed

100 broad jumps
75 thrusters
50 over head squats
25 burpees

Partner 1 worked while partner two rested and picked up where ever partner 1 stoped. Point was to do the movements with good form and intensity. Do as many as you can then rest while your partner does the same.

MARY:
ANNOUNCEMENTS: stuff the bus tomorrow, read your letters of news

COT: Pray for kids starting school and moving to college, family sickness, Miyagi going to police academy, and for the Pirate and his wife.

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