Tag: JWOW

Stick a Fork in 2024

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No FNGs so the disclaimer was light. It was concluded that we could sue <@U01CGBKBQ64> if things went sideways, but we decided against it since he was our gratuitous host this morning.

Quick warmup and we were off. Is was discussed that the toilet water in Australia flushes backwards, so we decided treat The Australian Mountain Climber the same.

Moseyed across 160 for 4 corners of pain. We did 24 reps of the 4 exercises to pay homage to 2024. Then we obviously did 6 laps because 2 + 4 =6. It’s science.

Back to COT for announcements/prayers.

Jwow

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No excuses!!!

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WARMUP: mosey around the carpool loop + brief COP with usual appetizers
THE THANG: mosey down to parking lot near baseball field for some side lunges, sideways bear crawls, bear crawls, crawl bears, sprints, Mary session with each pax calling/leading an exercise, mosey past football field to hill between football field and upper parking lot, Jacobs ladder on the hill, mosey up the hill to lot on side of school, suicides 3x to burn out all the remaining fuel. Return home
MARY: Done inside the Thang
ANNOUNCEMENTS: Clave Boss tmrw!!!
COT: of course, 5th core principle

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Reflection and Acceleration

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Warm up

SSH
Moroccan Nightclub
Imperial Walker
Hillbilly Walker
Low slow squat
Merkins
Honeymooner
Downward Dog
Hamstring Stretch

The Thang:

Bear crawl Commander (Indian) Run in parking lot (or safe area to do so)

Lap around park
10 ofs round robin – what went well/acceleration opportunity (stop at each swing)

Lunges
Kraken Burpee
Merkins
LBCs
Others I can’t recall

Run to amphitheater
Dora (deep thinking Dora)

100 merkins
200 squats
300 LBCs

When complete each pax will think of a way to

Serve God
Serve Family
Serve F3 Brothers or community

15 Apollo Ohnos
15 Incline Merkins

Abs workout
15 each
Box Cutter
Leg Lift
V Up

COT
Name a Rama
Announcements
Prayers and praises

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3 lessons – 3 stations

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WARMUP: Nope – only 30 minutes to get right to it
THE THANG:

Lesson 1 – He who suffers before it is necessary suffers more than necessary – Seneca

Station 1 – burpees and Diamond merkins on the hill – 7’s

Mosey to station 2

Lesson 2 – The best remedy for anger is delay – Seneca

Station 2 – series of BTTW with holds and Australian mountain climbers and a few wall sits for fun.

Mosey to station 3

Lesson 3 – The best fruits of this life are good character and acts for the common good – Marcus Aurelius

On the band lot – exercises were called in cadence and 40 yard rugby sprints with 40 yard jog recoveries could be called at any time.
Exercises included:
Merkins
Squats
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops

Wrapped up in time for a protractor session at COT. Then moved on to the 2nd 30 with Hominy

MARY: see above but she wasn’t there. #opentoallmen

ANNOUNCEMENTS: in the newsletter- read it.
COT: 5th core principle

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Christmas Eve Convergence at The Yard

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WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…

Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark

THE THANG:
Group 1 (Farmers only):

Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6

R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)

MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)

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Cake Boss has a big Wenkie ?

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WARMUP:
Arriving to the joyful sounds of Christmas music (not holiday music) PAX woke up and stretched and were ready roll at The Fort. Prestone not an FNG but Kotter to the fort joined us from Cooanado California and Seal Team training. Thank you Prestone for your service!
Dynamic mosey down the path to Harris Street
THE THANG:
Run down path with exercises along way
Imperial Walkers
Low slow squats
Hillbilly walkers
Plank jacks
Seal jacks

Run up Harris Street each light pole do merkin
Cumulative Merkins
All the way to church 11 light poles

Partner Dora
100 big boys
200 mtn climbers
300 sumo squats

Mosey to park by Stinger Sports
7s
1Jump Squat
Bear crawl hill
6 Carolina Dry Docks

Mosey to springs lot
Wall sits and burpees

COT
MARY: Dips till time 60 seconds or so
ANNOUNCEMENTS:
CriOut gathering in Rock Hill
Clave Boss 5k & Convergence 12/24
COT:
Prayers for health and wellbeing for many families across the PAX

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30/30 Round 2

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It was a crisp morning at <#C055Y70G5QE> and the Pax were fired up for some 30/30!

1st F
Run 10 yard and nur back 5 yards with adding a burpee at every 10 yard line.
Lunge every 10 yard and squat.
Four corners action to close out 1st F.

3rd F
Over to the outdoor bathrooms for some heat and 3rd F.
Topics What does living out your beliefs look like? What does your life look like when you are aligned with your beliefs and what does it look like when you are not?

We all agreed that whatever your beliefs are, it needs to come from a place of love. The meaning of love according to Bishop Robert Barren is to will the good of the other. When you are taking steps towards love, you are taking steps towards God, because God is love.
It is most important to show love to kids because studies have shown that kids brains get wired at a young age. A pathway of love at a young age is setting the ripple effect of a child in the proper trajectory toward a life of love.

We also touched on the idea that where sin abounds, grace abounds more. The grace that we have been given by our creator is not ment to be held onto, it is ment to be given away. The spiritual physics is the more grace you give away, the more you are given in return. When we hold onto that grace, we are turning that free gift into sin.

Nice work done by all! God bless!!

Jwow

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Rotating Bells of Pain

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It was a rainy morn at The Pit of Snakes and the pax were fired up. A quick warmup and we were on our way.

Thang:
There were three bells this morning where the pax rotated around. Two of the bells were on one side of the parking lot and the third was on the other.

The HIM with the two bells would do man makers, while the third pax was the timer and ran across the parking lot to the third bell, where a plethora of KB exercises awaited. The timer would do 10 reps of an exercise and run back to rotate with the other two pax.

10 KB Swings
10 OH Press
10 Figure 8s
10 Goblet Squats
10 Lunges
10 U Hauls
10 Curls
10 Scull Crushers
10 Flutters
10 Chest Presses

Back to COT for prayers and praises.

JWow

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