Tag: JWOW

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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One to Ten

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WARMUP: Yea, it’s a good thing. We did that.
THE THANG: String of Pearls…classic. Mosey and stop occasionally for:

– Merkins
– Squats
– Carolina Dry Docks
– Lunges (2 is 1)
– Dips
– Monkey Humpers
– LBCs
– Mountain Climbers (2 is 1)
– Plank Jacks
– Flutters (in cadence)

Started with 1 rep or each, which Bonsai believes was barely worth coming down from the mountain for. And added a rep each time we stopped. We got to 10

MARY: Was mostly build in, but we did some hip flexibility in the last few minutes.

ANNOUNCEMENTS: 7/3 service date at https://www.signupgenius.com/go/9040A45A4A929A4F49-56341795-bethel#/ could use some signup help and some hands the day of. If you’re in town on 7/3, make an effort to help serve.

COT: What are you moderating that is helpful to you? What are you moderating that is unhelpful? What SHOULD you be moderating more?

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Cards with Dora

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WARMUP: SSH, cherry pickers, Moroccan night clubs
THE THANG: quick DORA, 100 merkins, 150 LBCs, 200 mt climbers

Card game:
Round 1:
:diamonds:- dry docks
:hearts:- Merkins
:spades:- Superman’s
:clubs:- shoulder taps

Round 2:
:diamonds:- squats
:hearts:- ssh
:spades:- calf raises
:clubs:- imperial walker

MARY: Freddie mercury, American hammers, heel taps, big boys, dying cockroach
ANNOUNCEMENTS: newsletter, convergence
COT: prayers for Paul D becoming a father, prayers for travel

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The Lane

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Warm up: SWIMLAPPs
SSH, windmills, Imperial Walkers, Moroccan N/Cs, low slow squats, arm circles, Peter Parkers, plank stretches.

Thang: The Lane. Do as many rounds as possible.
Pax get two cinder blocks and just need to follow the signage.
Start with 15 OH presses (w/ one block) at road, adjacent to the pull up bars.
Farmers carry about 300 feet (to the paint)
Ground the blocks, run to AO Jones (about 450 feet)
Do 15 burpees, run back to the blocks
Farmers carry back to start/finish line
Ground the blocks, do 15 OH presses with one block.
Run down to the stop sign,
Do 30 LBCs.
Run back to start/finish line.
Make a tick mark
Repeat. Starting with 15 PH presses.

Did this for about 30 mins. Got about 4 rounds in.

Cindys go back, run to shovel flag, some light mary.
Fini
COT

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Little Moist Fathers Day tribute

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WARMUP:
Couple of exercises in the COP to loosen up the PAX
Then dynamic around the WEP path with stops along the way for some more exercise moves
Back to main lot where DD took over
THE THANG:
Lunge walk up hill with incremental squats at each light pole 5,10,15,20,25,30
Mosey to hill for Jacob ladder
1burpee 5 donkey kicks

Back to CB where we headed to the playground
Partner 1 – swing crunches
Partner 2 – lap around playground
Swap for 3 rounds
Partner 1 – dips
Partner 2 – lap
Swap for 3 rounds

Back to DD
Circle up for some
Knee tar jai up to 5 rounds
Then into
MAK tar jai for full 9 rounds :stuck_out_tongue_winking_eye:

Back to COT

MARY: Is the Mother of Jesus
ANNOUNCEMENTS:
Nov 7 bourbon tasting
July 4 convergence
The Barry July 22
COT:
Good dads bad dads they all teach us something
Take from it and share with next generation
Be the servant leader you were made to be and love your wives and kids and yourself 3rd #iam3rd

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