Tag: JWOW

Musical murder bunny Humper with a moving target.

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: Warmup:  MUSICAL
1 Devil went down to Georgia remix by State of Mine (3:37)
1 Base = Imp. Walkers
2 Chorus: Plank Jax
3 Solos: and walk-ChP
2 Country roads remix by Me first & Gimme Gimmes (2:11)
1 Base = Hillbillies 
2 Chorus = Windmills 
 

Thang#1: one man Murder-bunny-humps to cone & carry back(first 2 exercises)- while the rest do an exercise…, then change exercise: 

• Single leg Halos (stability!!)
• Cossacks w/ OH Press
New MOT:Lunges with cross-body swing
• 1-Leg RDL w/ Row
– Devils’ Halo: rt ft around head to left, return to Lt ft

Thang#2:  moving target series… sprint hill & crawl-bear down after each series, Plank/Al-Gore till 6 is up

A Cleans-press-squat
1 1-2-1, 1-3-1, 1-8-1 
2 1-1-2, 1-1-3, 1-1-8
3 2-1-1, 3-1-1, 8-1-1
B Alt. RDL’s, Snatch, Curls
1 1-2-1, 1-3-1, 1-8-1
2 1-1-2, 1-1-3, 1-1-8
3 2-1-1, 3-1-1, 8-1-1
C Windshield Wipers, Bulletproof Knight, American Hammers
1 2-4-2, 2-6-2, 2-16-2
2 2-2-4, 2-2-6, 2-2-16
3 4-2-2, 6-2-2, 16-2-2

MARY: w/in last series
ANNOUNCEMENTS: same as newsletter
COT: prayers for flood victims, recovery of sick loved one’s, marriages

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Sandbag Tossing

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WARMUP: MNC, SSH, Merkins, A Mosey, and a Stretch
THE THANG:
(RD1)10 Racked Squats
Burpees Sandbag Toss, width of the soccer field, fence to fence
10 Racked Squats

(RD2)10 Bent Over Rows
Bear Crawl Drag LOF
10 Bent Over Rows

(RD3)10 Hand Release Merkins
Left side Toss LOF
10 Hand Release Merkins

(RD4)10 OHP
Right side Toss LOF
10 OHP

(RD5)10 Bear Hug Squats
Backward Overhead Toss LOF
10 Bear Hug Squats

If time left
2 Rounds
44 Sandbag Over Shoulder
44 American Hammers (2 count)
44 Mountain Climbers (2 count)
Run a lap after each round
MARY: No Time
ANNOUNCEMENTS: Sweaty Barry, Trash Pick Up, Stuff-A-Bus, Pigskin Pick’em
COT: Closed in prayer

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Donuts are a food group!!

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WARMUP:
Slow mosey
Lunge walk
Mosey
Fruit pickers
Imperial walkers
Low squat
Merkins
Slow mosey
Hillbilly walkers
Moracan night clubs
Slow mosey
3 rounds of Swing crunches and pull ups
THE THANG:
Accumulating ladder with bear crawl or lunge across turf between sets of exercises
1 merkin- 12 total
2 big boys – 22 total
3 SSH – 30 total
4 flutters – 36 total
5 burpees – 40 total
6 leg lifts – 42 total
7 sumo squats – 42 total
8 American hammers – 40 total
9 monkey humpers – 36 total
10 mountain climbers – 30 total
11 donkey kicks – 22 total
12 ski abs – 12 total
MARY: no time
ANNOUNCEMENTS:
The Barry 7/22 7pm
Trash pick up
Blood drive
Christmas party
COT:
Temptation is real and used often since the beginning
As men we are made to make the tough decisions and hold the line and choose wisely when faced with temptation
Look to Sky Q and Concentrica and don’t do things impulsively :clap: :bacon: :fire: :point_up_2:

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Australia Toilet Water

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It was a steamy day at The Stockade, so even though we stayed away from the dumpster juice things got juicy.

Warmup Wall Work:
Side Straddle Hop
Windmills
Burpee Wall Sit
The Australian
The Peoples Chair with overhead claps

We Froggert’ed across Gold Hill Road over to the Golden Arches for some Four Corners.
Seven Laps – Four Corners – Add an exercise each round:
1 Burpee
2 Squats
3 Dry Docs
4 Lunges
5 Merkins
6 BB Situps
7 Seal Jacks

Ran back to the wall for some Bulgarian Split Squats (Band Camp Approved).

Back to COT for Prayers and Praises.

JWow

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Crazy 8

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WARMUP: Mosey to Grace Presbyterian Lot
FNG found pax there and joined
All exercises I/C

Windmills
Merkins
Cherry pickers
Low slow squats
Peoples chair with Moroccan night clubs and air presses

THE THANG: The Ladder
Complete each exercises followed by a mosey to the drop off circle and return. Add an exercise at each return. Go back down the ladder by dropping one exercise each round

5 burpees
10 diamond merkins
15 wide arm merkins
20 lunges (10 each leg)
25 squats
30 seal jacks

Moseyed toward COT with 5 burpees along the way

MARY: time for protractors, hello dollys and rosalitas. That took pax to 0600

ANNOUNCEMENTS: read your newsletter

COT: as always, 5th core principle

Thanks for the call, Half Shell :eye:

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Tabata plus Imposter Syndrome

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4 bootcampers 2 Ruckers at Coaches box.

First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school.

Each set was based off a base exercise… merkin squat bbs or burpee plus another exercise. You increase reps as you go through the set.

For example 1 merkin to 1 shoulder tap… then 2 merkins to 2 shoulder taps etc…

Merkins
Shoulder taps
Peter Parker’s
Plank jacks
HR merkins

Squats
R leg lunge
L leg lunge
Calf raises
Monkey humpers

BBS
Flutters
Freddie’s
Heel touches
Toe touches

Burpees
SSH
Seal Jacks
Imperial walkers
Hillbilly Walkers

—————-

Second 30 was a talk on Imposter Syndrome. Highly encourage you to research it but it’s something I feel we all encounter. Learn how to recognize in yourself and in others.

Thanks to Suplex for the opportunity!

:facepunch: :facepunch: :facepunch:

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Off Road Racing

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Per the hype graphic/msg, felt like we needed to workout on the field instead of pavement. Was excited about the rain last night and the additional nastiness it would bring to the workout. Arrived to the site only to be disappointed as I stepped onto the field, mildly soggy, no puddles. Oh well, the 95% humidity made up for the lack of water obstacles! Mapped out a rectangle – approx. 15yards wide and 30 yards long. Strategically placed 6 pain stations along the perimeter of the rectangle. Each pain station had instructions for the exercise to be completed before traveling to the next pain station. Also gave the PAX a MOT so they knew how to proceed to the next pain station. Asked the PAX to compete with one another, race, push themselves.

WARMUP: From COT had the PAX carry the bags onto the field and to the starting point of our rectangular track. Started with SSHx20IC at station #1 and then explained the exercise and MOT. Once all PAX confirmed they understood we moseyed to the next pain station, asked the PAX to perform 5 burpees OYO and then explained the exercise and MOT. Followed this process and decreased the burpee count to 1 as we reached the final pain station. Moseyed to the starting point and ready to go.

THE THANG: Complete as many laps as possible. FishStix was king of the 40lb bag carriers and I believe either DeepDish or Maximus was king of the 60lb bag carriers.

Pain Station #1: 10 – Man Makers
MOT – Backward OH Toss

Pain Station #2: 20 – Bear Hug Squats
MOT – Bear Crawl w/ Pull Through

Pain Station #3: 15 – DeadLifttoCleantoPress
MOT – Alt Side Toss

Pain Station #4: 20 – Sand Bag Swings
MOT – Rifle Carry

Pain Station #5: 20 – Wide Sumo Squats w/ Front Lateral Raise
MOT – Front Press Toss

Pain Station #6: 20 – Derkins ( Feet on the SB )
MOT – Rack SB on shoulders and shuffle

MARY: NONE

ANNOUNCEMENTS: Bethel Men’s Shelter, 4th of July Convergence, read your newsletter

COT: STK!

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Sore in all the Wrong Places

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WARMUP: IWx15, WMx15, HW x15
THE THANG:
All number 25 unless otherwise noted
10 Burpees, Chest to Back Pullover, Back Lunge with Pass through, curl (15 each), Goblet Squat
Right handed overhead carry to next station
KB Merkin, Figure 8, 90/45, Toe Taps, 10 Manmakers
Left Handed Overhead Carry
Halo, Upright Row, Dead Lift, Hip Circles
Farmers Carry
Chest Presses (50), Skull Crushers, Upright Row
Farmers Carry other hand to wall
Squat Curl, Peoples Chair with KB pass x2, peoples Chair with arms straight out, Balls to the wall.

MARY:
Russian Twists, LBC with KB, Corkscrew Plank, Xand O
ANNOUNCEMENTS: read slack
COT: successful

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