Tag: JWOW

Q school at The Ring of Fire ?

Leave a comment

WARMUP: COP with newer PAX taking turns counting in cadence

Most closer to school for some more COP practicing cadence and exercise move commands

Mosey to benches at main entrance
10 dips
10 derkins
10 step ups
2 rounds with explaining the shovel flag and work out planning as well as knowing the AO

Mosey to circle for couple more exercises in COP

THE THANG:
Mosey to band lot for partner “Catch me if you can”
Partner 1 – 5merkins
Partner 2 -run perimeter of football field
Partner 1 chases and flip flops when caught
Continue around field

Head to COT
MARY:
Dying Cockroache
ANNOUNCEMENTS:
Read newsletter
COT:
Mission, principles, credo and 3Fs covered

TClap |
0

Belly Dance

Leave a comment

WARMUP: warmup jog, Side straddle hops, Imperial walkers, Windmill
THE THANG:
:sweat:
Round 1 – 100 – Earl Fonda (right side)
Round 1 – 100 – Earl Fonda (Left Side)
Round 2 – 150 – Flutter Kicks
Round 4 – 200 – Freddie Mercury
Round 5 – 250 – LBC
Second set
Bear Crawl
Round 1 – 20 – Lunges
Round 1 – 20 – Squat

Great Work y’all

TClap |
0

Cindy on a Brick

Leave a comment

It was a glorious morn in The Fort as 6 HIMs got a little better today.

Quick disclaimer and we were off. Ran to the upper parking lot for a little warmup and stretching.
Ran over to a Baptist church for some 1st, 2nd, &3rd F. We hit up the playground for some Dora action.
Partner1
-100 Swing Rows
-200 Swing Merkins
-300 Squats
Partner 2
Ran up the parking lot hill.
Ran over to the other church for some more 1st,2nd,&3rd F.
Stair work with Burpees, CDDs, & BB Sit-ups.
Back to COT for prayer and praises

JWow

TClap |
0

Office Visit

Leave a comment

It was a beautiful morning in The Fort and everyone was in the mood to pick things up and put them down.
We headed off campus down towards Decibel’s new work dojo. We did a little four corners action with ruck shuffle between corners.
Corner 1 – Merkins, Corner 2 – Squats, Corner 3 – Flutters, Corner 4 Carolina DryDocs.
We double timed it back to COT for prayers and praises.
-JWow

TClap |
0

Fort 12 Year Anniversary

Leave a comment

THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.

TClap |
0

What rain

Leave a comment

WARMUP: quick disclaimer and off we go. Ran through the drop off loops and started with: SSH, windmills, cherry pickers, merkins, low slow squats.
THE THANG: Pearls on a string was the name. First stop was bottom of the hill for 10 bomb jacks. Up the hill to back lot of Keller Williams for 20 diamonds, 10 bomb jacks. To the back of the lot across the street added 30 squats. Went to the corner of the next lot to add in 40 American hammers (double count). Ran to the bottom of the hill for 50 flutters double count. Made 1 more stop for 60 calf raises (20 out, 20 reg, 20 in).

Ran to the flags and lunge walked for about 25 yards, then duck walked for another 25 yards.

Ran back to COT.
MARY: yes, got in some Mary time
ANNOUNCEMENTS: we announced some
COT: covered F3 mission, 5 core principles, and credo

TClap |
0

Inaugural Jackal

Leave a comment

WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission.
THE THANG: 3 exercises, 25 reps each, 50 yards to run – do this 4x
– merkins (chest hits the ground)
– Squats (chin up, back straight)
– Flutters (4 count)

Next we ran about 150 yards and did 3 more exercises, 25 reps, mode of transportation was bear crawls, 50 yards.
– CDD
– Lunges (single count)
– Freddy mercury (double count)

Took the off road run to COT area where we found benches and did 20 dips and 20 derkins.

Wrapped up with F3 credo and 5 core principles.
MARY: yes, a few rounds here
ANNOUNCEMENTS: importance of leading workouts leads to leading your family
COT: lots going on!

TClap |
0