Tag: JWOW

Real or imagined?

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WARMUP: mosey to the bus loop- various exercises I/C and 5 burpees – just because….
THE THANG: 12’s – running the bus loop pax did burpees at the entrance and squats at the top of the loop. Maximus was king

PAX did abs until the six was finished.

Mosey to the band lot starting at the south goal line:

Bear crawl to the 20 – then 20 shoulder taps

Lunge walk to the 40 – 15 squats OYO

NUR to the 20 – 5 kracken burpees OYO

Bear crawl to goal line to finish in time for COT

MARY: nope
ANNOUNCEMENTS: yes
COT: 5th core principle

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Avoid failure by standing firm and leading

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WARMUP: mosey with some stops at SIM and others
THE THANG:
7’s on the apartment complex entrance with little hill
Some wall work
Backyard sprints where winner was the winner….period
MARY:
We did all of them cyclops
ANNOUNCEMENTS:
Read newsletter
COT:
Praying for marriages kids health and safety

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Monday Mini-Set Maddness

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WARMUP: 20xSSH, 10xIW, 10xMNC, 10xHBW, Walk to front entrance of FHC w/KB raised overhead.

THE THANG: Sets of 3 Exercises. Brief pause between sets. All sets done at each station. Rep count changes at each station. Core exercises done w/bell chest presses.

OH Tri Extensions / Curls / Squat Thrusters
Flutters / Box Cutters / Hello Dolly’s
LBC’s / Am Hammers / Freddie Mercury’s
Bent Over Rows (ea arm) / OH Press (ea arm) / Swings

Walk w/KB overhead to next station.

Station 1 = 5 Reps
Station 2 = 10 Reps
Station 3 = 15 Reps (done 5+10)
Station 4 = 15 Reps (5+10)
Station 5 = 10 Reps

Back to COT as the clock struck 0600

MARY: Included.

ANNOUNCEMENTS: Read your newsletter. BBQ & optional Bourbon Tasting coming up – Cyclops needs a headcount so RSVP. Golf Tourney fundraiser w/hole sponsorships available… sponsorship includes advertising at the tee box (not req’d to be company logo…)

COT: Praises & prayers. Lots of prayers for mental health & well being.

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Al Carmichael

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WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed

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Al Carmichael

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WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed

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Quiet Please……….

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WARMUP: SSH (while waiting on Cubbie), mosey to Monroe & Acadamy. 10 Windmills, 10 Hillbilly Walkers, 10 Goofballs (for BL)
THE THANG: #The Pendulum
10 Bombjacks: run to stop sign at Confederate 20 Merkins
back to intersection: 10 Bombjacks: Run to top of hill on Monroe 20 Plankjacks
5 rounds
Thang #2
Four Corners:
Corner 1: 5 Merkins & 5 Bombjacks
Corner 2: 5 Merkins & 10 Monkeyhumpers
Corner 3: 5 Merkins & 15 CDD’s
Corner 4: 5 Merkins & 20 Mountain Climbers
Did 3 Rounds
MARY: Bandcamp led a few
ANNOUNCEMENTS:
COT:

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Rain and Angry Neighbors

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WARMUP: Mosey to WEP bc it was raining like crazy. SSH, IW, HW, Wind Mills, Moroccan Night Clubs.
THE THANG: 10 exercises 12 reps, Bear Crawl from one side of stage and back. Rinse and Repeat 5 times.
Merkins, Big Boys, Squats, Dips, Carolina Dry Docks, Lunges, Diamond Merkins, Hammers, LBC’s.
MARY: 1Mosey to Pike parking lot 10 Burpees and Abb work. Darkest of Helmets cadence woke up a neighbor but we said sorry. Mosey back to Veterans Park for 10 Merkins.
ANNOUNCEMENTS: newsletter
COT: prayers for Thanksgiving

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Bass down under

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Theme was to stay together. Short mosey down the hill to a dry spot for some Broga. Threw in a couple of mtn climbers and WAM. We stayed together and did a slight mosey to the base of the hill where the fun started.

7s was the call starting with 1 squat run up the hill to the stop sign and do 6 merkins. They key was to stay together. This is where the fun started with the Aussie accent for the remainder of the workout.

All right mates once we finish with the 7s we headed to the crikey pull up bars. Did a quick 5 and hit the blocks (Cindy blocks that is) for some down under beat down. The call was wall sits for undisclosed moment of time. We did 3 sets of curls with a wall sits in between and did I mention block on the legs makes a nice table for shrimp on the barbie. Followed that up with overhead presses.

It was time to make another move up another hill to the benches where we watched Ruby Slippers pick up garbage. Better to leave it better than what you found it. Time for a little Aussie AMRAP to firm up the pax. The call was 1 minute of decline merkins (lots of complaint with that one), then dips, step ups, calf raises or was it 🦘 raises not sure. Then finished off with the 1minute of burpee finally. Back to COT

No Mary cause Rebel doesn’t like to get wet.

Thanks for the opportunity Cakeboss

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27 – ALL of them were there

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WARMUP: mosey to the high school gym parking lot for:
Windmills x 10 (d/c, i/c)
Cherry pickers x 10 (i/c)
Imperial walkers x 10 (I/c)
Hillbilly walkers x 10 (I/c)
Seal jacks x 15 (I/c)
Plank
Down dog, walk dogs
Merkins x 10 (I/c)
Should taps x 10 (I/c)

Hand off to warning track for the main event

THE THANG:

Light poles are the Diamond
4 rounds
Home base – pole 1 – 5 burpees
1st base – pole 2 – 10 Bobby hurleys
2nd base – pole 3 – 15 LBC’s
3rd base – pole 4 – 20 merkins

Mosey to hill out to Munn road
Partner DORA – partner 1 runs, partner 2 does exercises and then flapjack
100 – Shoulder Taps
200 – LBC’s
300 – squats

On to the high school wall for BTTW.  Holding for an excessive period of time.  Once time was called pax moseyed to COT

MARY: Time for one minute of flutters.
ANNOUNCEMENTS: yes
COT: 5th core principle

Warning Track and YHC were given AAR’s and pax were dismissed after COT.

Always a privilege to see an accelerating HIM rise at The Coach’s Box.  T-Claps Warning Track.

👁️

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This is why you should write these in a timely manner.,,

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Definitely dropped the ball on this one and can’t find the video of who was there… I remember JWOW, Twister, Peach Stand and Cake Boss for sure… I think Sugardaddy, Mainframe and Cobra Kai were in the ruck, but I’m missing 6-8 people… sorry! Let me be your warning of a failed backblast!

WARMUP: SSH, Moroccan Night Club, Imperial Walker and Hillbilly Walker.
THE THANG:
Deck of pain:

5-K
Hearts: Squats
Clubs: LBC
Spades: Flutter
Diamonds: Dry Dock

2-4: Burpees

Ace: 1 Burpee and a lap

ANNOUNCEMENTS: The BBQ & Bourbon event was last weekend… 😬

COT: It happened I promise. I probably said something about how I was apologizing in advance for the miserable Backblast that would come in 2 weeks time, and I think I remember Peach Stand saying it was the thought that counts or something and that I shouldn’t beat myself up over it…

This is an accurate telling of everything so help me God…

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