Tag: JWOW

Dancing at the Ballroom with all my Rowdy Friends!!!

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WARMUP: After a brief discussion on where to get the best sliders on the EC ( it’s in Jersey of all places ) we got after it.
All in cadence – WMx10, CPx10, HBWx10, OCx10, MNx10
THE THANG: We moseyed to the back parking lot in front of the baseball field. Completed 20 SSH in cadence waiting on the 6. Island to Island was the distance, used the 2 parking lines forward, conduct 1 rep of an exercise then go 1 line back and conduct the same exercise. 1st round was bear crawl moving forward and crawl bear moving backwards with 1 merkin completed at every line. 2nd round was alt lunge walk moving forward, alt backward lunges to move backwards with 2 squats completed at every line.
Had enough of that parking lot so we moseyed along the winding road heading back to COT. Of course, we stopped to do some dancing with DORA. Shortened the running distance to make it a SPEEDY DORA, partners completed 100 merkins, 200 LBCs, & 300 Flutters(SC).
These guys were crushing it so we had time for another routine. Headed to the benches at the school entrance. 1 PAX was the timer while all other PAX performed an exercise. The timer was 10 burpees. Rotated 3 exercises as we moved down the line with PAX performing their 10 burpees – Step-ups, Gerkins, & V-Ups.
These guys don’t quit so we had time for more at COT. Asked the PAX to think of a physical weakness, then think of an exercise they will perform for 1 minute to strengthen that weakness. Battlebot definitely picked the most interesting weakness. You gotta show to know.
After the minute of pain was up we sat down and concluded the final 3 minutes of our wo time together with stretching ( something YHC doesn’t do nearly enough of ).
MARY: Didn’t need her as we practiced our 2 step and then danced with DORA.
ANNOUNCEMENTS: Bethel Men’s Shelter serve on 11/2, fundraising events, READ YOUR NEWSLETTER!
COT: Closed in prayer. Just wanted to say this was one of the most uplifting, encouraging groups I’ve had the privilege of leading! Loved every minute of it! Thanks for the opportunity Boogie Down!!!

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Old & Grizzled

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Instead of giving a long disclaimer, I made the mistake of saying this was an old and grizzled group of vets. It pretty much went downhill from there. But in my defense we did average about 50% brace rate (knees, elbows. ankles, etc).

Anyway, short mosey around the lot then circle up for some warmups. Hillbilly walkers, 4 count squats (crowd favorite), mtn climbers, peter parkers, parker peters, MNCs.

Relocate over to near pull up bars. Partner up for lazy dora. 100 merkins: p1 does 10 while p2 holds plank. Switch back and forth until 100. 200 LBCs: p1 does 20 LBCs while P2 does 6″ leg hold. Switch back and forth until 200. 300 squats: p1 does 30 squats while p2 holds Al Gore. Switch back and forth until 300. 400 SSHs: p1 does 40 SSHs while p2 hangs on the pull up bar. Switch back and forth until 400.

I had more planned at front of school but based on time audibled to stay close to start point. Stay with same partner for partner burpees. P1 does burpee, then P2 does burpee, keep swapping back and forth up to 25 total then run to stop sign and back. 4 rounds (100 total). Finished up with 20 big boys and 20 flutters.

We may be old and grizzled but it was a really fun morning. Lots of mumble-chatter seemed to make time fly by. I appreciate all the old and grizzled as well as newer less grizzled guys we have in this group. Thanks Cake Boss for the opportunity to lead!

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Soggy Sloggy

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It was a wet sloppy morning at The Rock, so we embrace the suck.

Quick disclaimer and warmup and we were off.

Thang;
Dora – Partner 1 – Kraken Burpees, 200 Squats, 300 Monkey Humpers. Partner 2 – runs to the pullup bars for 5 pullups.

Arod – Partner 1 – 300 V-Ups, 200 CDDs, 100 Merkins. Partner 2 – Nur across the parking lot and back.

6 Minutes of Marry, then announcements/prayers & praise.

– JWow

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Kettle Bell Kards

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WARMUP: SSH, Imperial Walkers, Little Baby Arm Circles, Cherry Pickers, Windmills
THE THANG: Dora The Explorer – 100-Merkins, 100-Big Boys, 100-Lunges – 100 yard mode of transport.
Deck of Pain – Kettle Bell Swings, KB Chest Press, KB Goblet Squats, KB Curls, Running on the 2.
MARY: NONE
ANNOUNCEMENTS: BBQ social at Blues Monday, Bourbon Tasting, Poker.
COT: Prayers for Long Duck. Great to see the HIM. Prayers for 🇮🇱.

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Managing in a Crisis

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The rain showed up and so did 7 other HIMS for the workout. Honestly I was surprised because I was only there because I was the Q.

Left the parking lot and moseyed to covered are for warm-up of Stretching, SSH, IW, HW, Merkin, Windmill.

The main event was a series of 3 exercises done to designated count and repeated 3x. Series 5 groups of 3 exercise. After each group run to the end of covered walkway and back for next group.
10 Bomb Jacks
15 Merkins
20 Dips

10 Squats
15 Monkey Humpers
20 LBC

10 Diamond Merkins
15 CDD
20 Flutters

10 Big Boys
15 Heels to Heaven
20 Flutters

10 Wide arm merkins
15 Dips
30 sec Plank

Back to COT

Message on leadership was all around the class I took on Managing Through a Crisis. The class was designed around Captain Sully and the Miracle on the Hudson. Best class I have taken in my professional career. See attached link for the 6 key takeaways.

https://lamarhamilton.com/blog/6-lessons-on-decision-making-from-captain-sully/

Prayers for parenting and raising teens, healing and the victims in the Israel War.

Thanks Cyclops for the opportunity to lead. This definitely got me out in the rain 🥴

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178 Year Anniversary of The Naval Academy

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It was a cool crisp morning in the Fort but fear not, the mumble chatter kept us warm.

Quick warm up and we mosey 10 feet over to the field behind the AO.

Gave a quick history of the founding of the US Naval Academy by historian, educator, and secretary of The Navy George Bancroft. It was founded on 10/10/1845 in Annapolis Maryland to improve unsatisfactory methods of instructing midshipmen.

Thang:
10 Burpees (October)/10 Flutter (10th Day)/18 Squats & 45 Monkey Humpers (year of pain). Mode of transportation was a Yog (Soft J).

We did:

– 80 Burpees
– 60 Flutters
– 72 Squats
– 90 Monkey Humpers

Moseyed across the street to the hill of pain for some 7’s with a bear crawl as the mode of transportation.

– 6 Kraken Burpees
– 1 V-Up

Back to COT for announcements, prayers, and praises.

-JWOW

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Quesadillas, Fajitas, and Taquitos really Puertorican food?

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WARMUP: All x10: Windmills, MNC, Imperial Walkers, Hillbilly Walkers, Cherry Pickers
THE THANG: 9 Prep Stations w/10 Rep Each
Chest Pulls, Merkins, Flutter kicks, Triceps, Kettle Bell Squats, Kettle Bell Swings, Over the shoulder Sand Bag Throw, Lunges, Calf Raises
After two Rounds of Prep Stations it was time to stir the pot with two jog/walk laps around the lot.
Rinse and Repeat for two more rounds. Lots of good mumble even a few duck calls.

Thanks to @Band Camp for reminding me to work on my transitions and not getting confused between Imperial and Hillbilly Walkers.
MARY: Stretch
ANNOUNCEMENTS: Newsletter READ IT!, Bourbon&BBQ, Poker Tourney
COT: Stays in COT

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2024 The Fort Dam to Dam Fundraising Initiative

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Every year, several of us enthusiastically participate in the Dam to Dam Relay. Wondering what that is? The Dam to Dam Relay is an exhilarating 100K team relay that stretches from Lake Murray Dam in Lexington, SC, all the way to Lake Greenwood Dam in Greenwood. This adventure involves teams of 6, 4, or 3 runners sharing a van over a span of 8-10 hours.

 

But, why do we embark on this journey? It’s for the fellowship, to push our limits, and to encouraging others to do the same. Over the past five years, our partnership with local charities has culminated in raising over $100,000, which has immensely benefitted our community. Notably, the efforts of dedicated HIM’s produced the F3 Fort Mill Community Scholarship, benefiting all three Fort Mill High Schools.

 

Now, it’s that pivotal moment when we push our limits and accelerate. We do this selflessly and with the hope we inspire others to do the same along the way. This year, our collaboration is with Bethel Shelters, and we’ll continue supporting the F3 Fort Mill Community Scholarship. Our ambitious goal is to raise $50,000 or more, with proceeds evenly split between the two esteemed organizations.

 

I urge you, each one of you, to join our noble cause. Whether you’re joining us on the run or simply want to partake in our exciting events, see below for more details:

 

  • **10/14**: Join our poker tournament at the Springfield Clubhouse from 6 pm-12 am, spearheaded by our brethren, Fogerty and Kaiser. New to this year!

 

  • **11/10**: The renowned BBQ and Bourbon event, masterminded by Cyclops, is up next. Whether you’re there for the bourbon or just for Wegmans’ mouthwatering BBQ, this event stands as a testament to our fundraising spirit.

 

  • **12/8**: Experience ‘Shanking with Stang’ by our unique, sock-misplacing, trail runner who may or may not disappear in the woods for a short period of time, Stang. A little trivia: he’s a southpaw, but only in golf go figure!

 

  • **1/27**: The highly anticipated Dam to Dam Bar 10k is up, brought to life by our inspirational HIMs: Hardwood, L-Train, Long Duck, Console, Floppy Disc, Harry Carry, and many others. This is truly an event of the year!

 

  • **2/2**: A novel addition this year is the wine dinner, curated by the retired Nathan Pusher. An excellent opportunity to treat your M’s as a thank-you for all the support they’ve rendered by letting you have the hall passes to attend these events.

 

  • Date TBD – Finally, we have skeet shooting, under the adept guidance of our brother, Change Order. Don’t fret about equipment; it’s all provided.

 

As we wrap up, remember to not only participate but also get your companies, neighbors, and family members involved. Introduce them to this thing we call F3 through our 2nd F events. If you have any questions or are interested in volunteering (as we consistently need assistance for our events), please don’t hesitate to reach out.

 

Thank you Men lets crush it this year!

YHC, Conerstone

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Get Off My Lawn!

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Average age 52+
2 nearing retirement
The smell was not that bad
Mumble-chatter above average
effort 80-20, 80% of the PAX gave 100% of the effort

this:
dynamic warmup across the lot: butt kickers, high knees, soccer knees, toy soldier, karaoke L/R, jog, jog, 100% (or 51% for most)

circle up: OH claps, mor NC, LBC, dying cock roach, slow merkin, shoulder tap, squat, calf rais, imperial walker … not in that order

1/2 run, 1/2 do the exercise:
rotating clock plank, deep squat, BB it-ups, travolta
(effort here was intentionally poor)

hit some parking stalls:
bear crawl and squats every 2 stalls
then, sobriety test and burpees every 1 stall

Mosey to the wall:
pop out burpees
walk across bear crawl back
against the rail x 10
pop out burpees
Maktar N’Diayes
standing merkins
prob something else too

back to COT

Looks like we made it,

Barry Manilow

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The Mogadishu Mile

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WARMUP:
THE THANG: 4 Rounds with coupon for time:
-19 Ground to Overhead
-19 Front Squats
-19 coupon push-ups (one hand on coupon left then right for a total of 38)
-400 m run with KB/DB (1600m total)
– Dora-style: 60 pull-ups/hill descent & climb
MARY: Misc.
ANNOUNCEMENTS: Bethel Men’s Shelter, helo landing,
COT: Yes

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