Tag: JWOW

Find your Joy/ Shovel Flag Hand off

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WARMUP: all Exercises IC: SSH, IW, Squats, LBCs, MNCs- Flying Squirrels between each set
THE THANG: Yog to guardrail on the side of Lowes, 10 Derkins, 15 Dips, 20 step ups. Rinse & Repeat. Then mosey to one corner of Lowe’s & partner up. Partner 1 runs clockwise around the building, Partner 2 run counter clockwise. Meet in the middle for 5 partner Merkins. Run back to startex and do 5 partner Big boys (locking feet together). 3 rounds
MARY: 5 minutes of Broga led by Change Order
ANNOUNCEMENTS: Shovel Flag handoff, Weezer to Peach Stand. Inspired words from both of these High Impact Men.
COT: Find Some Joy in life and share it with others. May it come back to you tenfold.
Short Sale out.

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Pleasing Others

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WARMUP: SSH, Windmill, MNC
THE THANG:
3 sets of wall sit while partner does 3 sets of 10 merkins
3 sets of wall sits while partner does 3 sets of 10 squats

7’s
Burpees at the top & side straddle hop at the bottom

4 corners at the coutyard

Corner 1: 10 Merkins
Transportation: run
Corner 2: 10 Merkins, 20 (4ct) mountain climbers
Transportation: skip
Corner 3: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs
Transportation: run
Corner 4: 10 Merkins, 20 (4ct) mountain climbers, 30 LBCs, 40 flutter kicks
Transportation: lunge walk

MARY: LBC
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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What are we doing here today?

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WARMUP: SSH, windmills, IW, willie mays hayes, morracan night climbs into overhead claps, Michael Phelps
THE THANG: run a loop around the park stopping at every wood swing for 5 merkins, 10 squats, 15 LBC’s.
Run to the old springs building 10 step ups each side, 10 derkins. Run a lap. Repeat but 10 incline merkins and add 20 dips. Lunge lunge squat the parking lot then head up the big hill.
4 Corners. 3 laps. 30 Flutter kicks. 25 hand release merkins. 20 Bobby Hurleys. 15 Peter pointers (Alabama Prom Night in GA).
People’s chair and balls to the wall. Head to the playground for some fun.
MARY: 1 Pax calls an exercise to do. Other Pax do said exercise while the Pax that called it ran up to the slide and then slid down it. Definitely some humor at the end of a workout.
ANNOUNCEMENTS: Baby Shanks coming in March!
COT: prayer to Walker with the death of his sister. To my pregnant M. To all the kids going back to school next week and their teachers.

NMM – Always great to be back in The Fort to see my brothers in the gloom. The slide was a much needed laugh for the PAX.

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Mountain Climbing HIMs

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WARMUP: None. It was big boy day!
THE THANG: We hit 6 hills across The Fort with 10 Burpees + 20 Squats at each plus misc work in between in places.
COT: Yes, this group is bound by Trust!

Happy belated bday @BandCamp!

Thanks for the Q stick @SoupToNuts!

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It’s Science

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Moseyed over to to the other side of the parking lot for a quick warmup, then continued to St. Phillips for 7’s with Merkins and Flutters.

Headed back to campus for a Jack Webb with bear crawl and CDDs.

Ran over to the building for some bench work. 40 Split Squats, 40 Step Ups.

Back to COT for some Mary, announcements., prayers, and praises.

– JWow

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Bells, Bags, and The Sink

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It was a less-hot morning in the Fort, and you could cut the anticipation with a knife. Like Phil Collins said:
I can feel a beatdown in the air tonight, oh, lord
And I’ve been waiting for this moment, for all my life, oh, lord
Can you feel it coming in the air tonight, oh, lord, oh, lord

Thang:
600 yard Indian Run with kettlebell
25 yard partner push
600 yard Indian Run with Sandbag
25 yard partner push
600 yard Indian Run with kettlebell
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag
Half Jacob’s latter with bear crawl/CDD
600 yard Indian Run with Sandbag

Back to COT for Mary/prayers/praises

-JWOW

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