Tag: JWOW

Tim Horton’s 50 Yard Line Battle

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It was a brisk morning and the mumble chatter was on fire. Quick warmup and we were off.

Partner 7s with slap merkins and partner sit-up’s.

Mosey’ed over to the band parking lot for some Canadian football.

10 Burpees
20 Bomb Jacks
30 Monkey Humpers
40 Flutters
50 Shoulder Taps
40 LBCs
30 Lunges
20 Squats
10 Merkins

Back to COT for prayers and praises.

– JWow

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Cut your Losses

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WARMUP: Yea, did that. Mostly in cadence.
SSH
IW
HW
Soulder Taps
Merkins
Peter Parker

THE THANG:
A little smorgasbord. Initial bulk was laps around the front of the middle school with:
5 buprees at each speed bump
next lap
5 burpees and 10 bombjacks
Then we went backwards so the speed bumps were closer and reverse bear crawled up the hill from the lowest point.

Stopped for some People’s Chair
While we were at the wall we did BTTW with upside down shoulder taps and merkins in cadence

Went to the teacher parking lot in the back and did a long bear crawl. Then some Lt. Dan’s

Hit the elementary playground for some pull-ups and burpees. Tried to work in a partner balance and one handed hanging on the bar, but
it was a smashing failure. So, we ran back towards COT and stopped for Bulgarian Split Squats along the way.

MARY: Yea, we did this leg raise thing YHC saw on Instagram one time.

ANNOUNCEMENTS:
D2DBar10k

COT: It’s a core principle, so…yes

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Modify as necessary

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Pax showed up on a cold windy day. YHC was prepared for the Q, but left the winkie at home. Luckily I had it stored on my phone.

WARMUP:
Grab sand bags and make our way around bag trying to get out of the hurricane force winds at TCES. Unfortunately the gate was locked for the back playground so we kept moving toward the back lot. Once there we did the following to get warmed up

SSH
5 burpees
Windmill
4 burpees
SSH
3 burpees
Stretching
2 burpees
1 man maker
THE THANG:
Moved back toward the stairs at the e back of the school for 4 rounds of the following:
Sandbag toss to end of school
Bent over rows – 8
Deadlift – 8
Squat / jump one foot on top of sandbag and squat / jump other foot on top of sandbag and squat (that’s 1) – 5
Clean and press – 8
Hit the stairs with sandbag
– needed to modify turnaround point due to mud, but still got a few sets of stairs.
Overhead toss – 8

Repeat 3 more times

MARY:
10 – 4 count LBC till 6.

ANNOUNCEMENTS:
There is a CSAUP this weekend
Read the newsletter

COT:

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At the Gym not In the Gym

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WARMUP:
Did some warm ups
THE THANG:
3 sets of exercises
3 rounds each set
Last move to failure 😨

MARY:
Leg lifts
Bicycles
Ankle touches

ANNOUNCEMENTS:
Read Newsletter
COT:
Work hard Play Hard

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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