Tag: JWOW

Following the arrows…

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WARMUP: Mozy to the front of GHMS for imperial walkers, mountain climbers, and Moroccan night clubs.
THE THANG: After the warmup proceeded toward Dave Gibson blvd and stopped at the first working street light for the shortest round of sevens. (Daylight savings time limited the number of working street lights). Pax lined up on one side of the street for 1 Mike Tyson, then bear crawled across the road for 6 big boy sit-ups. We then bear crawled back to the start for a rinse and repeat count up/count down until we did 6 Tysons and 1 big boy sit-up.
We then ran down the road to the entrance of the elementary school. On the length of the street are three columns of arrows to direct school traffic to the elementary and middle schools. We ran down the turn lane until the arrows ended and then started our journey back. At each arrow in the column the Pax did five burpees (45 total) before returning to the starting point.
Moving on to the center column of arrows, we ran down and headed back with 10 LBCs (120 total) at each. Rinse and repeat down the final column where we did Merkins (80) on the way back to start. Round two consisted of Dips (90), Squats (120), overhead claps (80).
MARY: Short on time we ran back to COT for < 1 minute of full body destroyers. ANNOUNCEMENTS: Upcoming CSAUPSand volunteer opportunities. COT: Health: Family, friends, Pax, coworkers. Mental health and those around us who are impacted.

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You vs You and it pays to be a winner

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13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work

The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot

The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings
It pays to be a winner

Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise
Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00

Prayers for Uhaul
Announcements check your newsletter

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You vs You and it pays to be a winner

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13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work

The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot

The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings
It pays to be a winner

Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise
Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00

Prayers for Uhaul
Announcements check your newsletter

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You vs You and it pays to be a winner

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13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work

The Warm up:
SSH x20
Cherry Pickers x20
Windmill x10
Bonus SSH x20 for JWow since he showed up late
Lap around the lot

The Thang:
You vs you
100 reps in any manner the pac saw fit of the following exercises – merkins, big boys w/bell, squats with bell, curls, tricep extensions.
Bonus work KB Swings

It pays to be a winner
Mosey to the wall for a wall sit as long as you can. Upon failure take a lap. Last man standing don’t have to run
Rinse and repeat with B2W as the exercise

Finish up with another round of merkins, squats, swings, curls, tricep extensions until 6:00

Prayers for Uhaul
Announcements check your newsletter

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We might do a lot of things

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WARMUP: lap around the park and stopping along the way to do the following exercises – SSH (x2), windmill, merkins, imperial walkers, hillbilly walkers, cherry pickers, morrocan nightclub, plank, etc.
THE THANG: mosey to the parking lot by the dog kennel – ab work before starting 4 corners. We completed 4 laps, doing the same exercise at all 4 corners – 7 merkins (at each corner), 14 squats (at each corner), 21 flutters, 28 LBCs. Mosey to the hill in the park and complete the following – bear crawl up the hill, nur up the hill, 50% effort up the hill, 75% effort up the hill, 95% effort up the hill, repeat all the above hill runs. After hills, mosey to upper parking lot by the field and bear crawl from end to the other, lunge walk back. Mosey to flag for Mary.
MARY: short Mary – American hammers, penguins, and then body destroyers
ANNOUNCEMENTS: upcoming CSAUPs, trash pick up, etc.
COT: prayers and praises from everyone.

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What kind of Burpees?

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WARMUP:
Windmills
Cherry pickers
Moroccan nightclubs
Hillbilly walkers

Mosey to parking lot in front of school for The Hightower
9 burpees
9 burpees with plank jack
9 burpees with triple hand release merkin
9 burpees with triple jump squat
9 burpees with triple hand release merkin, plank jack, and triple jump squat
THE THANG:
The Billy Madison
Each round is 12 reps, complete each round in order up to 12th grade. Run in between

Moroccan night clubs
Lbc
Calf raises
Merkins
Flutters
Squats
Shoulder taps
American hammers
Lunges
Burpees
Big boys
Good mornings
MARY:
ANNOUNCEMENTS:
COT:

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A Heavy set of the runs

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WARMUP:
mosey around parking lot and circle up for IC SSH, IW, WM, MNC OH Claps

THE THANG:
grab bags and head to grass fields

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 bearhug squats, 10 bentover rows
Bearhug walk to across field and back

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 over shoulder tosses, 10 deadlifts
Suitcase carry across field and back

Run ~1/4 mile (inside perimeter of fenced field)
Bag Work:
10 front rack reverse lunges, 10 overhead push presses
Front rack carry across field and back

Run ~1/4 mile (inside perimeter of fenced field)

Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC squats at each corner

Rifle carry across field
Bag work:
10 flutter press, 10 curls

Bag on shoulders and walk around inside perimeter of fenced field with stops for 5 IC push presses at each corner

Bear crawl pull through across field

MARY: 6 dudes 3 bags – rotate around circle tossing Bag over head (like 2 girls 1 cup but different)

ANNOUNCEMENTS: newsletter

COT: yup

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Ladder Workout

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WARMUP: Merkins, Windmills, Moroccan Night Club, Cherry Picks
THE THANG: 10 Reps each Ladder Workout K-BELL Swings, Goblet Squats, Over head press, Calf Raises, Curls, Lungs (L+R), Plank Pull Though (L+R), Sumo Squat High Pulls, Figure 8’s, Merkins w/ K-Bell, American Hammers, Flutter Kickes w/K-BELL
MARY: Leg Lifts 15, Scissors 15 x2
ANNOUNCEMENTS: Bethel Mens Shelter, Litter Pickup Adopt a Highway, Jaeger Sprint, The Tortoise and The Hare, Overnight Ruck.
COT: yes

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