Tag: JWOW

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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Bell Bonanza

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Warmup and two dog dumps and we were off.

Over to the parking lot for murder bunnies and swings/squats. Next was lunges with overhead press/curls.

On to the wall for dips, Bulgarian Band Camp split squats, and irkins.

Back to COT for some stretching and body destroyers.

Jwow

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Hair Metal 🎸 and Iron Bells 🔔

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It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off.

Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was glorious.

Jwow

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Blimps are fun

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Another super humid morning but it was great seeing 11 other guys show up to get the day started right. Quick disclaimer then mosey around park stopping at each swing for 2 exercises. 10 counts of imperial Walker's, cherry pickers, tempo merkins, low slow squats, wide arm merkins, etc. Mosey down trail behind park to the grass hill for accumulating BLIMPS. 5 burpees, then either run up big hill or smaller side hill and return. 5 burpees, 10 lunges, nur up hill. 5 burpees, 10 lunges, 15 imp squat Walker's, bear crawl up hill (not my idea but someone really wanted to bear crawl). Same 5, 10, 15, then 20 merkins, run up hill. Same 5, 10, 15, 20, then 25 plank jacks and nur up hill. Last round 5, 10, 15, 20, 25, and 30 SSHs then mosey back to amphitheater. Partner up. P1 does flying squirrel while P2 holds plank. P2 drops to 6 inch plank hold and P1 jumps over. Repeat for total of 8 flying squirrels then flap jack. Yog around amphitheater then rinse and repeat. Yog back to COT for a few ab exercises then times up. Appreciate the opportunity @U08QLQH6J68

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The Norway Row and Stuff

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There was a storm brewing over at Cockpit and you could cut the anticipation with a knife as The Pax eagerly awaited The Polish Mating Dance!

We headed down over to the locked up pull-up bars for apparently no pull-ups. We pivoted with a double Dora.

Headed over to Cindy for some Striking Viking Norway 🇳🇴 rows in honor of the World Cup.

Back to COT for prayers and praises.

JWow

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WEP Stations

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WARMUP: windmills, hillbilly walkers, moseying, toy soldiers, knee grabs, arm stretches
THE THANG:
Playground Station
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the playground
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Mosey to Sidney Johnson Station
Paula Abduls using trees to the left of the path to Looms
5 Overhead claps + 5 Big Boys

Mosey to Calhoun Street Park Station
Bearway to Heaven

  • Parking lot lines
  • Bear crawl 1 space + 7 burpees
  • Bear crawl 2 spaces + 6 burpees
  • Bear crawl 3 spaces + 5 burpees
  • Bear crawl 4 spaces + 4 burpees
  • Bear crawl 5 spaces + 3 burpees
  • Bear crawl 6 spaces + 2 burpees
  • Bear crawl 7 spaces + 1 burpee

Mosey to WEP Parking Lot Station
Triple Nickels
PAX selects exercise for the group, then 5 reps at bottom of hill, 5 at the top of the hill, 5 more at the bottom
Phrasing is important: I asked everyone to choose their favorite exercise, forgetting Wheaties was in attendance
Dojo – Derkins (when I asked Dojo to start us off I think Cyclops yelled out 'DON'T BE DUMB')
Wheaties – Burpees
Bowzer – Big Boys
Only Fans – SSH
Dark Helmet – Nothings
JWOW – CCD (I think)

MARY: throughout

ANNOUNCEMENTS:
Upcoming volunteer events – CRI, Stuff the Bus
Read your newsletter
BBBB in November
Cannoli Run 2027 next May

COT:
Patience for parenting, family relationships
Seek out wisdom

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Chutes and Ladders 🪜- Round 2

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Backblast! 1 Jarvis + 1 Bobber = Acceleration
DATE: 2026-06-09
AO: The Ballroom
It was a steamy morning at Slow Burn and the PAX were chomping at the bit to accelerate.

Quick warmup with the stretching and we were off.

Over to the hill for some Chutes and Ladders. 🪜 There were two cones at each station and the PAX had to choose one of them. If they chose a C we had to Chute (run) up to the top of the hill. If it was an L we would run up to the next rung on the ladder. Each rung had two cones and some exercises. I think the PAX had drone footage of me setting up the cone this morning as they found almost all of the Ladders this morning.

Back to COT for prayers and praises.

JWow

Chutes and Ladders 🪜- Round 2

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Board of Pain

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Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th birthday! Honored for everyone to come out and work hard.
WARMUP: No warm up
THE THANG: Complete each exercise before moving to the next. Recovery run in between exercises.
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter Thursday. July 4th convergence with Rock Hill.
COT: marriages, health

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