Tag: JWOW

Tomato paste and urine?

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WARMUP:
– 10 Side Straddle Hops
– 10 Windmills
– Down dog to up dog

THE THANG:
– Jog to HT wall by O’Reilly – Balls to the Wall 10 moves L, 10 moves R, Hold for 10 count

– Jog to back parking lot – Bear crawl w/ Merkins at each parking line

– Jog to Grace – 50 step ups (25 each leg)

– Jog to Kids R Kids learning parking lot – 50 J-Lo’s (25 each side)

– Jog to Fire Station – 50 lunges (25 each leg) – knees all the way down on the ground

– Jog to end of Palmdale Walk Dr – 25 Merkins

– Jog back to COT in reverse – 5 Burpees at each original stop

MARY:
– 20 Mountain Climbers,
– 20 Heels to heaven,
– 15 LBC’s,
– 15 Box-cutters

ANNOUNCEMENTS: Read your newsletters

COT: It is what it is…

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Ability to adjust

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WARMUP: Talked about the difficulty to find parking, then disclaimer and decision on the ability to audible!
THE THANG: We started to mosey and found a parking lot to warm up. Arm swings, discussion, MNC, discussion, Micheal Phelps, discussion and then started to mosey. Found a wall to do wall sits and discussion. Mosey to a church parking lot for more plank and discussion. Mosey to another church for ab work and discussion. Mosey to the park and walk/talk. Mixed in merkins, CDD and wide arm Merkins.
MARY:
ANNOUNCEMENTS: Golf, Dam to Dam and newsletter.
COT: Talked about Prayers for fatherhood, family, wisdom and patience.

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Double Bell Fun

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WARMUP: SSH, windmill, swings, low slow squats. Mosey to bottom of the hill
THE THANG:
Partner complexes (you go I go), double bells for all exercises

5 rounds:
3 cleans
3 OHP
3 squats
Run up hill after the 5 rounds

5 rounds:
3 swings
3 snatch
3 thruster
Run hill

5 rounds:
3 high pulls
3 rows
3 lunges
Run hill

With single bell, we did Humane Burpee:
15 swings
5 goblet squats
5 merkins

15 swings
4 squats
4 merkins

15 swings
3 squats
3 merkins

15 swings
2 squats
2 merkins

15 swings
1 squat
1 merkin

Suitcase carry around circle in between each set

1 round of 7’s:
Curls + Tricep extension

MARY: a bit

ANNOUNCEMENTS:
COT:

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Bags of Fury

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We had 5 at The Coaches Box for some fun with Sandbags!

Thang:
Toss sandbags 10 yards and run a suicide back to the start line. We did that 10 times across the length of the parking lot.

Sandbag carry every 10 yards and stop for 10 pushups, 10 merkins, 10 bb sit-ups. Increase reps by 10 every 10 yards.

Second half hour we discussed what it looks like to live 3rd.

Welcome FNG Escobar!

JWow

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Burpee Fest

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WARMUP: mosey to top of Massey for a nice 8 min warmup with all the fixins.
THE THANG: Indian run up and down massey
Mosey to church parking lot for burpee broad jumps
Mosey to Monroe White street for merkins at bottom and squats/ LBCs at top. Mosey back to church parking lot for 7’s w burpees at both sides.
MARY: none
ANNOUNCEMENTS: golf tournament
COT: epic

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KB Things

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WARMUP:
– SSH
– Merkins
– Windmills
– Low slow squat

THE THANG:

Dora:
– 100 Merkins
– 200 Dips
– 300 LBC
– Partner not doing the exercise runs the length of the parking lot and back with 2 KB

Move to the grassy area. Comes roughly 20 yds apart. Complete first exercise, then BC to between the cones. Complete the first and second exercises, then CB the length of the cones. Complete the first 3 exercises and BC. And so on….

20 Reps Each:
– Curls
– OH Press
– BO Rows each arm
– Tricep Extensions
– Squat Thrusters

MARY:
4 minutes of various exercises

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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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