Tag: JWOW

Laps Around Kingsley

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WARMUP: None… Forgot the Disclaimer too for what it’s worth…

THE THANG: Laps around Kingsley stopping at the backside corners for

10 – Curls
10 – Overhead Presses
10 – Overhead Squats

And

10 – Bent Over Rows
10 – Triceps’s Extension
10 – Overhead Squats (fan favorite)

At the front corner by Brix we did 20 step ups per leg.

We made 2 laps (plus the side road the first time around). Just under 3 miles

MARY: Got in some LBCs and AHs for the last few minutes

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Partner Work

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WARMUP: run
THE THANG: multiple Dora’s included dips, step ups, irkins, derkins, CDDs, squats, whole running the track
MARY: yes, lots of core work
ANNOUNCEMENTS: Yaeger is going to change dates, bethel men’s shelter this Thursday, rock fort convergence Saturday
COT: prayers up

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Sandbag circuit

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WARMUP: SSH, Moroccan night clubs, cherry pickers
THE THANG: Dora partner workout.
One partner runs a loop in the parking lot or walks with bag to the end and back while the other partner does exercises.
100 Reps of each
– OH press
– sb to shoulder + calf raise, switch sides
– chest press
– tri extension
– Curls
– Bent over rows
50 manmakers

MARY: heels to heaven and the milker (JWOW special)
ANNOUNCEMENTS: HIM camp, cannoli run, bethel
COT: Jeremy’s recovery from infection after brain surgery

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Upgrade of Bandcamp’s Tallawah KB Workout

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WARMUP: upwarddownward dog variations and plank-type exercises (merkins, peter parkers, plank jacks, shoulder taps, etc) until core and shoulders could no longer endure the burn
THE THANG: partner up
rack KB on R shoulder squats x10 – core exercise x10 reps
rack KB on L shoulder squats x10
THIS [Partner 1 farmer’s carry ~50 yards to and fro, Partner 2 lunge walk about 20 yards and jog back to meeting point, then flap jack]
snatch R x10 – core exercise x10 reps
snatch L x10
THIS
single arm KB swing R x10 – core exercise x10 reps
single arm KB swing L x10
THIS
R hand on KB merkins x10 – core exercise x10 reps
L hand on KB merkins x10
THIS
R power step-ups on wall x10 – core exercise x10 reps
L power step-ups on wall x10
THIS
R lawnmower rows x10 – core exercise x10 reps
L lawnmower rows x10
THIS
R squat, snatch, swing, merkin, row, step-up x10 each
core x20 reps
L squat, snatch, swing, merkin, row, step-up x10 each
core x30 reps
MARY: side plank hip abduction x8 each; front plank; merkins until 0600
ANNOUNCEMENTS: newsletter came out last night
COT: “heading into crisis, in a crisis, out of a crisis” – Spectre
CONFIRMATION of DaVinci’s son!

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2nd annual 420 smokefest

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WARMUP:
Start the music. Where is everybody?

THE THANG:
420 burpees OYO

MARY:
Plenty of time to stretch at the end… between swatting gnats and skeeters

ANNOUNCEMENTS:
Lots of activity these next few weeks.

COT:
We are broken men in a broken world. If we try to break ourselves more (by say, doing stupid stuff like 420 burpees), we can become stronger and closer to the men we were originally created to be.

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Coaches bring out the best

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WARMUP: COP with some SSHs squats merkins, hilly billys and LBCs
THE THANG:
Mosey to FB stadium for pain station 1
Mosey to FM HS sign past tennis courts for pain station 2
Mosey to back of HS bus drop for pain station 3
Mosey to old river view bus drop for pain station 4
Mosey to front of riverview for pain station 5
Mosey to COT
MARY: n/a
ANNOUNCEMENTS:
Cannoli Run
Rock Hill 10yr convergence
Yeager

COT:
Spoke on Q1.10 Prayer
Each pain station had a topic
1) faith: belief in something bigger than self
2) What /What
WHAT will happen when I die?
WHAT does that mean about the way I should live?
3) be prepared for the next thing by communication with Sky Q
4) TAPs: if we say thoughts and prayers we better believe it or else it’s just works
5) Examples of when Sky Q showed up and was an answered prayer

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Armory 15APR2024 – Mog Mile

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WARMUP: Not really. We lived.

THE THANG: Mogadishu Mile
– 4 Rounds for Time
– 19 Kettlebell Ground-to-Overheads (53/35 lb)
– 19 Kettlebell Front Squats (53/35 lb)
– 19 Kettlebell Push-Ups (each hand)
– 400-meter Kettlebell Run

– If you lose physical contact with your Kettlebell, you must start that round over.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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The Kingsley Loop LB style

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WARMUP: None
THE THANG:
Kingsley loop as published in the preblast
MARY: Never showed
ANNOUNCEMENTS:
– trash pickup 4/27
– Rock hill convergence 5/4
– Jaeger 5/11
– Cannoli Run 5/18
COT:
Marriages
Mental health
Families
Kids
Injuries

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AKA 2024 at the Colosseum

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WARMUP: mosey, dynamic warm-up including high knees, butt kicks, lunges, side lunges, etc
dynamic planks and upwarddownward dogs
THE THANG: groups of 4 and 5
station 1: bulgarian L 30″, bulgarian R 30″, 30″ rest
station 2: RDL L (with weight) 30″, RDL R (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
station 1: side shuffle through pillars about 50 yards total
station 2: farmer’s carry weights (until shufflers done shuffling)
station 3: burpee broad jump (until shufflers done shuffling)
2 rounds
station 1: step-up L (with weight) 30″, step-up R (with weight) 30″, 30″ rest
station 2: front squats (with weight) 30″, double leg RDLs (with weight) 30″, 30″ rest
station 3: curb burpees 30″, flutters 30″, 30″ rest
2 rounds
MARY: yes – Q’d by ~5 pax
ANNOUNCEMENTS: RH 10 year coming up
COT: Prayers for those affected by storm in RH.

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300 is the count

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WARMUP: SSH, Windmills, Cherry pickers, merkins

THE THANG: Partner work: count is 300; Big Boys, Chest Press, one arm overhead press, 100 count tricep extensions & LBC’s

MARY: no time

ANNOUNCEMENTS: HIM Camp, read your newsletter

COT: Prayers for all things mentioned and unspoken

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