Tag: JWOW

You Don’t Need A Headlamp, But It Would Be Nice

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WARMUP:
30 SSH, 30 IW, 10 HBW, 1 burpee

THE THANG:
Jack Web:
1 burpee, 4 merkins with a 0.1 mile travel between. Modified down to 0.07.
Called an Audible at number 7.

Moseyed to another parking lot and lunge walked from one end to another then reverse lunge walked back. That was followed by 10 LBCs. Rinse and repeat for about 10 min.

Moseyed over to the Print Shop for a short Jack Web of 1 pull-up, 4 dips up to 4 pull-ups and 16 dips.

Headed back to COT, wrapped up with 10 big boys
Covered a total of about 2.5+/- 0.2 miles

MARY: Check above

ANNOUNCEMENTS: HIM Camp

COT:

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3s Company

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WARMUP: SSH, Windmill, Low slow squat, slow merkins, moroccan nightclubs
THE THANG: Rosie –
20 Merkins, 20 Wide arm merkins, 20 CDD – 40 SSH
25 squats, 20 Jump squats, 20 Apollo Onos – Lunges
30 LBCs, 20 BBS, 20 Flutters – Bear crawls,
10 Burpees, 20 Mtn Climbers , 20 plank jacks – SSH
Repeat
Tesh – Run to station , 10 jump split squats, 20 swing crunches, run to station, 10 jump squats, 20 peter parker’s, run, repeat stations,
Wall Sits and Balls to walls, rotating
MARY:
ANNOUNCEMENTS:
COT:

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Moderately Moderate

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It was a beautiful morning in The Fort and the PAX were moderately fired up for a moderate beatdown.

We did a quick warmup and we were off.

We moseyed over to the bridge for a thing I like to call the bridge of moderate pain.

11’s: 10 squats, run across the bridge, 1 merkin…and so on and so forth.
Circled up for some Mary
Dora: Partner 1 – 100 CDDs, 200 calf raises, 300 LBCs. Partner 2 – run over to the bleachers and run two flights.

Run back over the bridge for some bench work.
10 Step Ups
10 Dips
10 Incline Merkins

Back to COT for Mary, announcements, prayers, & praises.

JWow

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Minimal running is just fine

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WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers.
THE THANG: Overhead carry to the big parking lot where we lined up on the curb.

3 rounds with increasing reps. We went through round 1 lower reps and increased up to round 3.
– KB swings 10, 15, 20
– KB Squats 10, 15, 20
– shoulder presses 10, 15, 20
– upward rows 10, 15, 20
– lunge 5, 10, 15
– clean + press 5, 10, 15

Break for a non-sprint 3 line suicide

– plank rows 5, 10, 15
– American hammer 10, 15, 20
– burpee w/ bell 5, 10, 12
– lawnmower pull 10, 15, 20
– chest presses 10, 15, 20
– tricepts 10, 15, 20
– shrugs 10, 15, 20

1 more round of suicides
MARY: no time today
ANNOUNCEMENTS: lots, newsletter
COT: patience and the true lack of control we all have

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Partner Work

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It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off.

Thang:
Partner Up for 11’s – 10 Partner Merkins run a half lap and 1 Big Boy sit-up run another half lap. Work up to 1 Merking and 10 BB sit-ups.

Dora: Partner 1 – 100 Dips, 200 Incline Merkins, 300 Step Ups. Partner 2 – Run across the parking lot.

Light Pole Work: Alternate Bear Crawl and Lunges at every light pole.

Back to COT for prayers and praises.

JWow

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BBQ

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3 men showed up at The Fort this morning. Quick disclaimer and we were on our way towards the Print Shop. Stopped at the town hall office building for some dynamic stretching, Step -ups and dips next store, Muscle ups at the wall. Continued on to the park overlooking Main Street. Bear crawl/Merkin combo along with lunge walk/ squat combo.
Arrived at the pull-up bars for 4 sets of pull-ups, leg lifts.
Headed back to main street where Grout had a plan. Light pole shuffle run, 1 burpee at each, 1 merkin plus an additional merkin at each pole. 15 poles , 120 merkins total.
Back to WEP for some Mary.
Great job guys!

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Cones and Reps at The Ranch

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WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats
THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the hill. From the start we ran to the first cone for 20 reps each of shoulder tap merkins, monkey humpers, box cuttahs, and plank jacks then ran back to the start. From there we ran to the second cone for dips, squats, flutters and Mike Tyson’s. Back to start then to cone three for CDD, bomb jacks, American hammers, SSH. Ran to start then on to cone four for merkins, calf raises, BBS, and burpees. (20 reps for each exercise at each cone)
Quick mozy back to start then we ran to the top of the hill and partnered up. At the top of the hill, each partner did three burpees then ran to opposite sides of the hill for 50 reps each of the selected exercise. After each exercise they ran back to the top for three burpees with their partner. Rinse and repeat with SSH, LBCs, Merkins, Squats, Overhead claps, CDD.
Mozy back to COT with a stop to pickup all the cones.
MARY: No dedicated Mary time but we got it in.
ANNOUNCEMENTS: Q source, convergence, newsletter
COT: Prayers for family, local teacher who passed

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Grating of Cheese

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We started the workout off this morning with some foreign concept…this thing called stretching, and the PAX dug it.

7s – Burpees and squats with a loop around the parking lot in between each set.

The Cheese Grater – This was a fan favorite this morning. It is similar to an Indian Run :running: but you are planking with bear crawls and pushups. It was terrible as Sir Charles says.

Dora: Partner 1 – 100 flutters, 200 Hello Dollies, and 300 LBCs. Partner 2 – Run a lap around CVS.

Back to COT for prayer slow and praises.

Prayers for Half Shell’s mom, Charlie Kirk, family, and country.

Jwow

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Doras in the corners

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WARMUP: All Exercises called in cadence – windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in

THE THANG: Dora’s in the corners. Each of four corners had exercises of tel:50-100-150 and pax partnered up……because we shouldn’t do life in isolation. Partner 1 runs to opposite side of parking lot while partner 2 exercises with the bell. And vice versa upon partner 1’s return.

Upon completion of a corner, rotate to the next one.

Corner 1
50 – man makers
100 – swings
150 – flutters w/press

Corner 2
50 – merkins on the bell
100 – hammer curls
150 – lbcs

Corner 3
50 – goblet squats
100 – shoulder presses
150 – swings

Corner 4
50 – upright rows
100 – squats
150 – flutters w/press

MARY: Just enough Time for a protractor session for about 45 seconds. Then 0600 was upon us.

ANNOUNCEMENTS: You bet – read your newsletter too.

COT: Shall always be the fifth core principle.

It is always an honor to lead a group of HIM. This morning was no exception. Boogie Nights, thanks for the call. :eye:

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Fort violation

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Warmup: IW’s, HW’s, Ch-Ps, WMs, Motivator, Cheese Grater, Violator

THE THANG:
Counting only trees on Right side… mosey to Playground & 11’s on the way at the trees: Burpees & BBSU (start w/ 10 Burpees & 1 BigBoy)

playground:
Dora:
• 100 knee-tuck Merkins on swing
• 150 squat jumps-leaning back against swing,
• 200 inverted rows on swing chains

• Other PAX takes a lap around 4 cones w/ these MOT’s:  burpee+Toy-Soldier, 2Burpees+Carioka-R, 2-Burpees+Carioaca-L, 1-Burpee+Sprint back

MARY: @ amphitheater: Spider.  Sequence is: Home-A-home-B-home-C – return = 1 round

Round
Home: R.1)Aussie Mt. Climbers x25, R.2) Crabby Tappies x20
A – CDD (Lt.Dan magic legs to get there)…. X5 round-1, x10 R.2
B- Hello Ladies (Bear crawl MOT) x5, x10
C- Shakira (inch-worm MOT) x5each side, x10

ANNOUNCEMENTS: Invergence
COT: prayers for peace, patience, healing, and grief

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