Tag: JWOW

Partner Shredder

Leave a comment

WARMUP: SSH, Windmills, Imperial Walkers, and Strawberry Pickers
THE THANG:
Mosey to football field
Cheese Shredder
Partner Up:
Exercises (Weinke = W) – 10 Yard Line- Burpees, 20 Yard Line- Shoulder Taps, 30 Yard Line- Peter Parkers, 40 Yard Line- Monkey Humpers, 50 Yard Line- LBCs
Round 1= Human Wheel Barrel/ 10 Yards – Run Back 50 Yards; Repeat W
Round 2 = Partner Carry/ 10 Yards – Run Back 50 Yards; Repeat W
Round 3 = Bear Crawl/ 10 Yards – Run Back 50 Yards; Repeat W
Round 4 = Crab Walk/ 10 Yards – Run Back 50 Yards
SPECIAL MESSAGE: A partner is always better to help you through life.
ANNOUNCEMENTS: HIM Camp, Bethel Shelter Taco Night, 9/11 5k Run
COT: Prayers and Praises

TClap |
0

Bakers Dozen

Leave a comment

WARMUP: mosey around the lot and circle up adjacent to the bells. Various exercises with burpees sprinkled in between
THE THANG: it’s good to have a partner – took the Bells to the gym parking lot. Partner 2 ran between light poles while partner 1 started on 100-200-300: 100 curls, 200 swings, 300 flutters

When complete, pax took bells to a space of their choice in the lot and, based on the lot number, did the corresponding number of exercises with each number
Manmakers – 1st number
Swings – 2nd number
Squats – 3rd number

Switched Peking spaces and did the same.

MARY: made it back for more flutters and American hammers with the bell took us to 0600.
ANNOUNCEMENTS: Yes. Read your newsletter
COT: 5th core principle

TClap |
0

Light Pole Accumulators

Leave a comment

WARMUP:
– SSH (25)
– Windmills (10)
– Imperial Walkers (10)
– Hello Dollys (10)
– Box Cutters (10)
– Mountain Climbers (20)

THE THANG:
Mosey to light poles along back entrance for light pole accumulator exercise.

1 rep at 1st light pole
2 reps at 2nd
3 reps at 3rd…etc.

When first pax gets to 9th light pole (and does 9 reps), run back to first light pole and sweep the rest of the pax.

Rinse and repeat with following exercises.

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins

YHC had more planned, but had to quit due to time. Clocked in 3.5 miles, according to Apple. Great work by all pax! Thanks Rebound for the opportunity to serve!

TClap |
0

Old stomping grounds

Leave a comment

WARMUP: started out with Barry and Wegs bailing to go do some hard core running for some hard core miles.

The rest of us started down the road and the. Doubled back to up the hill. In the big parking lot we did: windmills, 1 burpee, 51 Moroccan night clubs, 2 burpees, cherry pickers, merkins, 3 burpees, squats, 4 burpees, back and hip stretches.
THE THANG: ran over to the steps in front of Pike engineering where we partnered up for a DORA.
– 100 derkins
– 200 jump squats
– 300 hammers
– partner 2 as timer ran down the path and did a loop in the parking lot

Next up was Jacobs ladder and 7s. At the wall we did hand release merkins at the bottom and donkey kicks at the top after jumping the wall.

Ran back to COT.
MARY: round robin while we approached 0600
ANNOUNCEMENTS: yes…newsletter
COT: prayers for families and kids, and summer busy

TClap |
0

The 90/10 Rule

Leave a comment

WARMUP:
*Coaches Style Perimeter Lap
*10 warm up exercises (9ct) followed by 1    Burpee

THE THANG:

90 yard runs of escalating effort levels followed by 10 yards of bear crawls, crawl bears, crab walks.

9/1 Cone O’Rama exercises with built in lap around bus line. Sneaky 2 miles total over the course of 45 min.

College & Pro Mascot Trivia sprinkled throughout

LEADERSHIP LESSON:

*Life is like 90/10…

Life is 10% of what happens to you & 90% how you respond. Shared how this can be valuable for us and also in teaching our 2.0s.

ANNOUNCEMENTS:
7/22 Adopt a HWY, August Convergence.

COT:prayers for rest and rejuvenation for those feeling burnout, summer time travel & prayers for safety.

TClap |
0

Elite 8

Leave a comment

WARMUP: mosey to Grace presby with various exercises including burpees sprinkled in to honor the site q
THE THANG: 7 rounds of 7 and 23’s – burpees and LBC’s or squats depending on proximity to the dumpster. After comments and chatter about oderiferous emanations we moseyed to the office park for 5 rounds of 10-10-10-5: squats, flutters, hand release merkins and burpees.

Mosey at 0557 to COT for a 0600 arrival

MARY: no time
ANNOUNCEMENTS: YHTBT
COT:5th core principle

Thanks for the callout, Slapshot. Always an honor to lead.

Gratefully,
Cyclops

TClap |
0

Kettlebell Tabata

Leave a comment

WARMUP:

SSH
Imperial Walker
Hillbilly Walker
Low slow Squat
Moroccan Night Clubs
Shoulder Taps

THE THANG: go to 3 different areas (repeat twice-ish) for Tabata Kettlebell workout. Do as a group.

Mumblechatter was strong with drawing penne’s during financial review mtgs, 14th amendment, number of Sugarbug’s kids, and YHC not knowing the difference between the imperial and hillbilly walker

Area 1:
Swings
Curls
Flutter w/ Bell high
Single arm Deadlift
Shoulder Press

Area 2:
Turkish Get-Ups
Goblet Squats
Triceps
American Hammers
KB merkins

Area 3:
Deck Squats
Rows
Calf Raises
Side Lunges
Chest press on your 6

COT: prayers for Cohiba’s family travel, patience, wisdom, trusting God

TClap |
0

Failure is not an option

Leave a comment

WARMUP:

Light stretching exercises, windmills, , MNC, plank, yoga stretches, merkins.
THE THANG: 64 burpees, 8 at a time and run across field each time, crosswise not lengthwise

Death by,

Merkins….

Start with 3, add 3 every 30 secs for 3 rounds, then add 3 per minute until failure… FNG got to 30!

I started my testimonial… beginning of life to my rock bottom.

Then we moseyed behind ROTC, did a dead hang to failure

Then we did a Dora with 50 pull-ups, 100 overhead presses with Cindy then 200 curls with Cindy, we almost finished…

MARY:
No time but I shared the rest of my testimony. God had a plan for me and He has one for you too!
ANNOUNCEMENTS: newsletter
COT: yes

TClap |
0

KABOOM at Colosseum

Leave a comment

WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

TClap |
0

Slow, Painful, Dirty McDeuce

Leave a comment

WARMUP:
– SSH x15
– IW (high) x15 => High Knee
– Seal Jacks x15
– Windmills x10 => Butt Kickers
– Merkins x10
– Dry Docks x10=> Shuffle L/R
– Low Slow Squat x20

THE THANG:
SLOW Dirty McDeuce – run lap in between sets.
Set 1 Set 3
– Wide arm Merkins – Dips
– Squats – Step lunges
– Big Boy Sit-ups – Weezy Jefferson

Set 2 Set 4- Jack Web (1-5)
– Curb Dry Docks – Burpees (1, 2, 3, 4, 5)
– Calf Raises – 4 moroccans (4, 8, 12 16, 20)
– Box Cutters – 4 squats (4, 8, 12 16, 20)

MARY:
– Freddies
– Dollys

Great work by all PAX! Thanks MainFrame for the opportunity to lead!

TClap |
0