Tag: JWOW

Rock buddy

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Ran around and did some wheelbarrows up a hill then pull up bars and another hill and sprint and squat and merkin and laugh and more squat and Mary and pray. Twas glorious!

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The Armory 13

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A bakers dozen (13) pax came out to the Armory.

Started with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Then into a tabata/HIIT routine: 45 seconds ON exercise, 15 seconds rest/transition. The sets were:
Set One:
KB Swings
Side bends
Tricep press
Goblet squats
Burpees (without coupon)

Set Two:
Curls
Shoulder press
Bent over rows
Thrusters
Mountain climbers (without coupon)

Set Three:
Bob & weave
Standing rows
Alternating revers lunges
America Hammer
Merkins (without coupon)

In between of each set we did a short run.
Rinse/repeat sets.

Finish with some mary: Flutters, freddies, box cutters, LBC

Fini
COT

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Triple-Check Balcony Runs in Baxter

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WARMUP:
– SSH
– Plank Jacks
– Windmills
– Moroccan Squats
– Mountain Climbers
– Seal Jacks

THE THANG:
Mosey across 160 to back side of “The Exchange” building in Baxter
Get into groups of 3 for Triple-Check

1 person in people chair
1 person doing exercise (below)
1 person running the balcony

Rotate when person running balcony gets back.

Exercises:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercurys

Out of time – head back toward COT

MARY:
Seniors Choice:
Flounder – the hurdler (each leg)
Twister – gas pumper
Triple Indy – LBCs (I think)

Great work men!

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Football field with Yds to go!

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WARMUP: SSH, Windmills, Cherry Pickers, Imperial Walkers, Merks, Squats, Slow mosey, Rebel Merks, LBCs…
THE THANG: 6s and 11s on the Foorball field using the Yard Markers as pain points to traverse the 100yds. 6s Big boys and burpees greeted the pax followed by BombJax and Merks followed by a round of 11s with Squats and Plankjax. Pax fluttered waiting for Six. Circled up midfield for a quick Starfish set up using each corner of field for an in-cadence random Pax grabbing the reigns.
MARY: 4 mins round of Mary that Senator Tressel upgraded w some Xs and Ohhhs – that was a crowd pleaser!
ANNOUNCEMENTS: Cannoli run, Newsletter, and You
COT: Prayers and Praises for Drop thrill, recent surgery for Pax members, Luka and parents, and health and patience in general.

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repetition is key repetition is key

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WARMUP: light mosey, SSH, Imperial walker, LSSquat, Hillbilly walker
THE THANG: Starting at the yellow Bollards in front of the elementary, a ladder and run.
30 squats
20 mekin
40 Flutter (DC)
40 calf raises
Start with the squats, full Elem loop lap. next round squats and merkins.
Have everyone wall sit or BTTW until all PAX are in. leg stretching for a few minutes
10 burpees OYO

go up the ladder!
MARY: Glute stretching
ANNOUNCEMENTS:
COT:

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Smash and Grab

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17 men did the hard thing at a sweaty Armory this morning. Here’s what we did:

10 SSHs (IC)
10 Hillbilly Walkers (IC)
10 Low Slow Squats (IC)

Bell Work
10 Curls (IC)
10 Squats (IC)
10 Man-makers
Run 100 yards

10 Calf Raises (IC)
10 Bench (IC)
10 American Hammers (IC)
Run

10 Swings (IC)
10 Crossovers – each direction
10 Tricep Extensions (IC)
Run

10 Flutters w/ Press (IC)
10 Skull Crushers (IC)
10 Sit-ups to Press
Run

10 Around the Worlds – each direction (IC)
10 Lunges – each leg (IC)
10 John Deeres (IC)
Run

Repeat all with 5 reps at each pain station
Total mileage: 1.05

Mary
20 Boxcutters (IC)
10 LBCs (IC)
10 Freddies (IC)

Today we discussed our roles as leaders. We are to step up when others step back. It may be leading a group at work, leading a workout in F3, or volunteering to take the kids to practice. Leaders do what is needed, when it’s needed. TClaps to Battlebot for leading the Armory site for over a year. As counterculture as it is, he stepped out of his leadership role to allow for a new man to step up. TClaps to Naked and Afraid for being that HIM.
It is incumbent upon us to help with that transition – to support our new site Q by volunteering to lead a few workouts and to show up each week. In F3, we lead on a rotating fashion. We are a group of leaders, not a group with a leader. We lead where we can and find a man to replace us when he can do it 80% as well as we can. That’s what leaders do.
Well done, men. It was a pleasure to share the Gloom with you men.

Aye!
IJ

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Tour De Fort Parks

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WARMUP:
SSH/Cherry Pickers/Imperial Walkers/Side Shuffles/Knees to Butt/High Knees/Kareoke
THE THANG:
Mosey to Harris Street Park-25 count – Merkins, Big Boys, Sumo Squats.
Shuttles at basketball court 5x’s 10 Bobby Hurleys mid court and base line.
Mosey to Millstone Park-25 count -Carolina Dry Docks, Box Cutters, Lunges.
Mosey to Veterans Park – 25 count -Mike Tysons, American Hammers, Mountain Climbers
Mosey to Springs Global parking lot. W/ help of site Q Grinder complete Dora w/ Merkins and LBC’s.
Mosey to Pike parking lot and did wall sits until legs gave out and balls to wall last HIM standing.
Mosey back to WEP
MARY:Grinder led Jane Fonda workout.
ANNOUNCEMENTS: Highway trash pick up, Canoli Run.

COT: prayers/praises for all the MOMS

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Escalator

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WARMUP:
SSH
Windmill
Honeymooner
Downdog

THE THANG:
We did a thing I later learned is called the escalator.

Set up 10 cones spaced 2 parking spaces apart over in the church parking lot. Each time through you would add an exercise on the next cone. Then run a lap.

10 Merkins
20 Monkey Humpers
10 Mike Tyson’s
20 Flutters
10 side lunges
20 LBCs
20 CDD
10 Big Boys
10 Burpees

For demonstration purposes the first lap pax did 10 merkins and ran the lap. Second lap 10 merkins and 20 monkey humpers…all the way up to 10 where all exercises were done.

MARY:
Had a few minutes for the airborne special
ANNOUNCEMENTS:
COT:

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No one reads these…

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WARMUP: We did, in fact, warm up.

THE THANG:
Round 1:
– Get a partner – size ALWAYS matters. That’s what she said.
– Mile loop with stops. At each stop, 10-10-10, Merkins, Squat Jumps, Flutters (4ct)
Loop =
1. Run up Massey to the parking lot on Right
2. Run from Parking lot to far end of Sisk Parking Lot on left
3. Run to Valero
4. Slight left onto Spratt – stop at intersection of Leonidas
5. Run to other end of Leonidas – intersection at Kanawha
6. Left on Kanawha – left onto White St – stop at FM Rescue Squad
7. Run to Amoco on Corner of White and Spratt
8. Run back to bottom of Massey…

Round 2:
– Same loop. 10-10-10 is CDDs,
– Slight variation is bear crawl up Massey to top and Partner Carry down Leonidas

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter…

COT: The 5th Core Principle.

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There will be Blood

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Disclaimer attempted …
The PAX brought the energy this morning, had to get their attention… 5 burpees!
Disclaimer given, and it was probably the best disclaimer I have ever given. “We will be going off campus, lighting should be ok, but please watch your footing.”
F3 Credo – and encouraged that whoever led would do clave raises/shoulder taps for the 6, Their pick each time.

WARMUP:
**Is there a connection between Leadership & Faith?
25 SSH IC
10 Windmills IC
15 LSS IC
15 IW IC
15 MNCs IC
**The Acceleration of Faith requires a Belief System.

THANG 1: Cinco De Mayo 5 rounds of 5 exercises with a little mosey in between. And there was blood, JWOW speeding through the parking lot and got sniped by the speed bump.
**How does a man know his belief system is based upon truth?
5 Burpees
5 Merkins
5 Squats
5 LBCs
5 Mike Tysons
**Study puts a Leader’s Belief System to the Test.

THANG 2: **Is Faith static or dynamic?
Made it to the church parking lot. Did a list of exercises (below), starting with all of them, running a lap around the parking lot and removing one exercise before repeating.
10 Squats
9 Monkey Humpers
8 Lunges
7 Carolina Dry Docks
6 Sumo Squats
5 Bobby Hurley’s (or whoever else you like that dribbles/cheers)
4 Lump Lunges
3 Merkins
2 Bomb Jax
1 Burpee
**Faith is a Practice that requires Study to Accelerate.

MARY: The leaders made it back to COT and led Mary.

ANNOUNCEMENTS: Cannoli Run, Blood Drive, etc.

COT: Some local prayers, but that stays in COT.

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