Tag: JWOW

The Armory

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WARMUP: SSH, Low Slow Squat, Imperial Walker, Merkin, Peter Parker, Moroccan Nightclubs
THE THANG: Grab your bells and scoot on over to the other side of the parking lot
Pair up by counting off. Poppins has a lame leg so he goes with the ones because there's a pair exercise.

Written in chalk in the parking spaces are seven exercises. They are spaced out so that you have to bell-crawl between them. Every exercise is each side or 20 combined.

  • Run a lap (no bell)
  • 10 shoulder press
  • 10 arm curl
  • 10 chest press
  • 10 bent over row
  • 30 swings
  • 10 electrice slide
  • WHAT? Two iron poles with a sand bag suspended in the middle. Each partner takes a deep step to one side in a deep. One knee at 90º, the other leg straight. Then stand up straight. Then to the other side. That's one.

After a full round is complete, sit down in a tight circle for "pass the Dutchie". One cycle L, R, L, R

One more circuit
Dutchie L, R

One final circuit
MARY:
ANNOUNCEMENTS:
COT:

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Off Campus

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WARMUP: Old man stretches
THE THANG:
Ruck w/sandbag to signal light at Hubert Graham. Partner 1 farmer carry sandbags to the first light pole, switch out at each light pole until we reached the bridge.
Hopped the guardrail back to individual sandbag carry down Lakeland Trail Dr, right on Hunters Run.
Stopped for a quick break before we climbed the steps in back of the school.
Back to the front of the school onto the soccer field for a bag toss across the field and back.
Return to COT
MARY: Around the horn for an ab exercise, ended with 5 Simbas
ANNOUNCEMENTS: Men's Shelter
COT: made it back

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Cherie Berry at The Forge

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15 men started the day with enough elevator work to make Cherie Berry proud. Here’s what we did.
 
Warm Up

  • 10 Low Slow Squats (IC)
  • 10 Plank Jacks (IC)
  • 10 Mountain Climbers (IC)
  • 10 SSHs (IC)

 
The Thang
Mosey to upper triangle lot

  • Corner 1: 20 American Hammers
  • Corner 2: 20 American Hammers, 20 Carolina Dry Docks
  • Corner 3: 20 American Hammers, 20 Carolina Dry Docks, 20 Flutters

 
Mosey to lower HT lot

  • Add 1 Merkin per island (12 stops, 78 total)
  • Add 1 Squat per island (12 stops, 78 total)
  • Add 1 Big Boy per island (12 stops, 78 total)
  • Add 1 Calf Raise per island (12 stops, 78 total)
  • Add 1 Alternating Shoulder Tap per island (12 stops, 78 total)

 
Mosey to HT Wall

  • 10 Wall LBCs (IC)
  • 10 Wall Deep Lunges
  • 10 Australian Mountain Climbers (IC)

 
Mosey to upper triangle lot

  • Corner 1: 5 Burpees
  • Corner 2: 10 Burpees
  • Corner 3: 5 Burpees
  • COT: 10 Burpees

 
NMM
We never know what someone is going through. Could be divorce, a health scare, loss of a loved one, inability to pay rent, loss of a job, or mental, physical, or emotional stress. Sometimes life hits you hard and you just need someone to listen and support. That’s what F3 is all about. Sure, we could all get a good workout at Burn Bootcamp (shoutout to the coach across the parking lot yelling “encouragement” to her class). We might even have a bit of fellowship with our coworkers. But when life gets hard, most people lack a support system to help them get through it. F3 has been that support system for thousands of men worldwide. But that support system can only help if you share your burdens. Get to know the men around you in COT. Build those relationships that carry you in the hard times and celebrate with you in the good times. You never know when life will get hard, but it sure helps to have friends to get you through.
 
-IJ

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Michigan 69 – UConn 63

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WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, cherry pickers

THE THANG:

Mosey around the front of campus stopping at random light poles (to keep the group on their toes) for exercises. Route was down to GHES teacher lot at Dave Gibson – through GHES bus loop – through GHMS bus loop

Increasing Rep counts at each pole: 6 – 9 – 15 (6+9) and occasionally 54 (6*9) in honor of NCAA champ Michigan’s 69pts last night. So each exercise took 3-4 poles to complete

Exercises:
merkins
Peter Parker’s
Mountain climbers
Lunges
Big boys
Burpees
Plank jacks

Total distance covered: 2.5 miles

MARY: Round robin – Lbc, flutter, hello dolly, box cutter

ANNOUNCEMENTS: tortoise and hare

COT: prayers for family and loved ones; safe travel on spring break; aging parents

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Q school

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WARMUP: mosey to Kimbrell’s lot
Exercises in cadence -‘seal jacks, windmills, Cherry pickers, imperial walkers, merkins, shoulder taps and 5 burpees OYO – just because.

THE THANG: mosey to St. John’s UMC lot for partner Dora 50-100-150
50 burpees
100 squats
150 4-count flutters

Mosey to First Baptist lot for four corners with varying MOT’s
Corner 1 – merkins
Lunge walk to corner 2
Corner 2 – sumo squats
Bear crawl to corner 3
Corner 3 – hand release merkins
Power skip to corner 4
Corner 4 – lunges

Mosey to pavilion downtown
Incline merkins and dips in cadence on the bricks of the statues.

Mosey to COT

MARY: varying pax led exercises
The mule called and led American hammers
Italian Job called flutters
Cohiba called Hello Dollys
That took us to 0600

ANNOUNCEMENTS: always – and read your newsletter too.

COT: My why for F3 is simple we can give others a path to being better while doing so ourselves. In our lives, there are things that make us better off, or worse off. The mission is simple and compelling.

Prayers were lifted up for U-Haul and his family and DD & his M going through cancer treatment.

Praise for Sofrito turning 50 and respect.

This was a Q school workout. Reminders shared wi the pax are below. Thanks for the call Cubbie 👁️

Q-school Tips: 3-31-26
1 – when running fitness levels vary widely; 4 corners is great.
2 – calling cadence demonstrated
3 – scout your site beforehand if possible
4 – keeping the group together: run-exercise-run-exercise-run-exercise
5 – 5 minutes of Mary – great way to have a new pax call an exercise and lead in a cadence
6 – have a modified exercise in reserve if fitness levels vary widely – ie: burpee modified down to a flying squirrel or a squat into a plank and return to upright. Modify as needed to avoid injury; don’t modify to avoid effort
7 – partner work (ie: Dora) – encourages pax and takes cadence off of Q (freed to lead…..and delegate)
8 – site q is responsible for site; q is responsible for the outcome of the workout: Credo part 1 – leave no man behind
Credo part 2 – leave no man where you found him

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Tour De Land Holdings

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WARMUP: Mosey to the Police Lot for various exercises I/C
THE THANG: Mosey to the US flag at veterans park for the pledge.

Move to the lot formerly known as Footloose
Exercises & different modes of transport between lines

Line 1 – merkins
Bearcrawls
Line 2 – shoulder taps
Bearcrawls
Line 3 – squats
lunge walks
Line 4 – burpees
Turnaround
Line 4 – squats
Lunge walk
Line 5 – hand-release merkins
bearcrawl
Line 6 – sumos
bearcrawl
Line 7 – diamond merkins
Recover

Mosey to top of Monroe White parking lot for partner DORA
50 – squats
100 – burpees
150 – double count flutters

Mosey to the park for 1/2 wall work
Step ups – 20 OYO
Incline Merkins I/C
Dips I/C

Mosey past the millstone (birthplace of Spitz)
Up the hill to the Pike Energy lot
Five burpees OYO – just because
should taps
Makthar Ndiaje's (for Barry & Jekyll)
Jiffy called ab exercises while the 6 rolled in

On to the Police lot for more fun
burpees
lunges
squats

Mosey to COT

MARY: Geometry class – protractor at various angles with rosalitas and hello dollys mixed in

ANNOUNCEMENTS: Always – but read your newsletter

COT: Is the 5th core principle

Thanks for the call, JWOW. Always an honor to lead. 👁️

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Back In Time

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WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

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Q school

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WARMUP: mosey to Kimbrell’s lot
Exercises in cadence -‘seal jacks, windmills, Cherry pickers, imperial walkers, merkins, shoulder taps and 5 burpees OYO – just because.

THE THANG: mosey to St. John’s UMC lot for partner Dora 50-100-150
50 burpees
100 squats
150 4-count flutters

Mosey to First Baptist lot for four corners with varying MOT’s
Corner 1 – merkins
Lunge walk to corner 2
Corner 2 – sumo squats
Bear crawl to corner 3
Corner 3 – hand release merkins
Power skip to corner 4
Corner 4 – lunges

Mosey to pavilion downtown
Incline merkins and dips in cadence on the bricks of the statues.

Mosey to COT

MARY: varying pax led exercises
The mule called and led American hammers
Italian Job called flutters
Cohiba called Hello Dollys
That took us to 0600

ANNOUNCEMENTS: always – and read your newsletter too.

COT: My why for F3 is simple we can give others a path to being better while doing so ourselves. In our lives, there are things that make us better off, or worse off. The mission is simple and compelling.

Prayers were lifted up for U-Haul and his family and DD & his M going through cancer treatment.

Praise for Sofrito turning 50 and respect.

This was a Q school workout. Reminders shared wi the pax are below. Thanks for the call Cubbie 👁️

Q-school Tips: 3-31-26
1 – when running fitness levels vary widely; 4 corners is great.
2 – calling cadence demonstrated
3 – scout your site beforehand if possible
4 – keeping the group together: run-exercise-run-exercise-run-exercise
5 – 5 minutes of Mary – great way to have a new pax call an exercise and lead in a cadence
6 – have a modified exercise in reserve if fitness levels vary widely – ie: burpee modified down to a flying squirrel or a squat into a plank and return to upright. Modify as needed to avoid injury; don’t modify to avoid effort
7 – partner work (ie: Dora) – encourages pax and takes cadence off of Q (freed to lead…..and delegate)
8 – site q is responsible for site; q is responsible for the outcome of the workout: Credo part 1 – leave no man behind
Credo part 2 – leave no man where you found him

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Tour De Land Holdings

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WARMUP: Mosey to the Police Lot for various exercises I/C
THE THANG: Mosey to the US flag at veterans park for the pledge.

Move to the lot formerly known as Footloose
Exercises & different modes of transport between lines

Line 1 – merkins
Bearcrawls
Line 2 – shoulder taps
Bearcrawls
Line 3 – squats
lunge walks
Line 4 – burpees
Turnaround
Line 4 – squats
Lunge walk
Line 5 – hand-release merkins
bearcrawl
Line 6 – sumos
bearcrawl
Line 7 – diamond merkins
Recover

Mosey to top of Monroe White parking lot for partner DORA
50 – squats
100 – burpees
150 – double count flutters

Mosey to the park for 1/2 wall work
Step ups – 20 OYO
Incline Merkins I/C
Dips I/C

Mosey past the millstone (birthplace of Spitz)
Up the hill to the Pike Energy lot
Five burpees OYO – just because
should taps
Makthar Ndiaje's (for Barry & Jekyll)
Jiffy called ab exercises while the 6 rolled in

On to the Police lot for more fun
burpees
lunges
squats

Mosey to COT

MARY: Geometry class – protractor at various angles with rosalitas and hello dollys mixed in

ANNOUNCEMENTS: Always – but read your newsletter

COT: Is the 5th core principle

Thanks for the call, JWOW. Always an honor to lead. 👁️

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Back In Time

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WARMUP: stretching- honey mooner, full squat hold, cross leg
THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then – Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand release merkins and BBSU. Run to new town hall – dips and step ups. Run to park – Tunnel of Love!!! Finish with gas pumpers
MARY: Gas Pumpers
ANNOUNCEMENTS: Many
COT: prayers for Uhaul Family, DD and others

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