Tag: JWOW

Failure is not an option

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WARMUP:

Light stretching exercises, windmills, , MNC, plank, yoga stretches, merkins.
THE THANG: 64 burpees, 8 at a time and run across field each time, crosswise not lengthwise

Death by,

Merkins….

Start with 3, add 3 every 30 secs for 3 rounds, then add 3 per minute until failure… FNG got to 30!

I started my testimonial… beginning of life to my rock bottom.

Then we moseyed behind ROTC, did a dead hang to failure

Then we did a Dora with 50 pull-ups, 100 overhead presses with Cindy then 200 curls with Cindy, we almost finished…

MARY:
No time but I shared the rest of my testimony. God had a plan for me and He has one for you too!
ANNOUNCEMENTS: newsletter
COT: yes

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KABOOM at Colosseum

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WARMUP: Disclaimer only
THE THANG: 1776 reps of pain plus some running
COT: On this birthday of our country we added FNG Tang to our pax, EH’d by Mark Twain. Welcome brother! We sweat like crazy in the Gloom and let the familiar soreness settle in as the fireworks lit up the sky to honor our forefathers and our fellow Americans. Grateful to have been born in the USA and to share this life with my F3 brothers. May we stay United and foster Unity with those we meet each time we leave COT and enter the world around us. God Bless America!

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Slow, Painful, Dirty McDeuce

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WARMUP:
– SSH x15
– IW (high) x15 => High Knee
– Seal Jacks x15
– Windmills x10 => Butt Kickers
– Merkins x10
– Dry Docks x10=> Shuffle L/R
– Low Slow Squat x20

THE THANG:
SLOW Dirty McDeuce – run lap in between sets.
Set 1 Set 3
– Wide arm Merkins – Dips
– Squats – Step lunges
– Big Boy Sit-ups – Weezy Jefferson

Set 2 Set 4- Jack Web (1-5)
– Curb Dry Docks – Burpees (1, 2, 3, 4, 5)
– Calf Raises – 4 moroccans (4, 8, 12 16, 20)
– Box Cutters – 4 squats (4, 8, 12 16, 20)

MARY:
– Freddies
– Dollys

Great work by all PAX! Thanks MainFrame for the opportunity to lead!

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Low Tide

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Temps were thick, but the stench and pain was thicker.
Multiple warmups and we moseyed.

Jack Webb: 4 Bears 🐻 Crawls and 1 CDD ⏯️ 40 Bear Crawls and 10 CDDs

Indian run around the track where each PAX did the following.
20 Merkins
20 Squats
20 V Ups

Back to COT for some Mary.

JWow

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I’ve Never Done This Before

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WARMUP: World’s shortest mosey (10yds), 5 Burpees, Mosey more, Shoulder Taps, Mosey more, SSH, Mosey more, Toy Soldiers, finish the Mosey to the back lot.
THE THANG: We had a circle of cones ~10yds out from the center cone. On the outside of the circle, we’d complete the round of exercises, 10 reps each, then bear crawl to the center cone for 2 wide-arm merkins, then crawl bear back to the outside circle and wait for the six.
Rd 1: 10 Carolina Dry Docks & 10 Peter Parkers
Rd 2: 10 Parker Peters & 10 Dips
Rd 3: 10 right side lunges & 10 left side lunges
Rd 4: 10 Slooooow Squats & 10 Jump Squats

Light Poles: This is something I’ve never done and had no idea how long it would take. Remember, not a pro and this is peer led.
Starting at the first light pole, run up two light poles, NUR back one, then 2 V-Ups.
From that point, run up two more light poles, NUR back one, 3 V-Ups.
Continue all the way up the hill to the 13th light pole, adding 1 more V-Up at each light pole.
Mosey back to the 1/2 wall I love so much and grab a partner.
Partner 1: 5 Over & Backs (more complicated than it should’ve been)
Partner 2: Burpees
Flapjack
As a group, 10 Muscle Ups.

MARY: Back at COT
ANNOUNCEMENTS: Independence Day Convergence, Stuff The Bus, HIM Camp
COT: Yes

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11’s… or 22’s? on the 23rd

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WARMUP: Mosey to the front(ish) of Lowes. Merkins, Squats and stretching happened and were glorious. Mosey to the North side of the strip parking lot to get to the thang.
THE THANG: 11’s – one side Merkins and Squats, the AO parking lot had Big Boys and Flutters.
MARY: Freddie Mercurys, Box Cutters, LBC’s and Flutters
ANNOUNCEMENTS: Blood Drive, July 4 convergence, Read your news letter.
COT: Prayers for health.

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Let’s not bicker and argue over who killed who

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WARMUP: Begin run to Pull Up Bar Driveway, stopping periodically for
10 Windmills IC
10 Hillbilly Walkers IC
10 LSS IC
10 MNC IC
10 Shoulder Taps IC
10 Merkins IC

THE THANG: Coach Pat Summit’s Definite Dozen
12 Stations. First round as a group, then OYO.
First Round: 10 reps each
Second Round: 20 reps each
Third Round: 30 reps each
1. Merkins – Respect yourself and others – There is no such thing as self-respect without respect for others.
2. Sumo Squats – Take Full Responsibility – There are no shortcuts to success.
3. LBC’s – Develop and Demonstrate Loyalty – Loyalty is unilateral. You have to give it to receive it.
4. Bomb Jax – Learn to be a great Communicator. – Communication eliminates mistakes.
5. Calf Raises – Discipline yourself so one else has to – Self-discipline helps you believe in yourself.
6. Pull Ups – Make hard work your passion. – Do the things that aren’t fun first and do them well.
7. Lunges – Don’t just work hard, work smart. – Success is about having the right person in the right place at the right time. Know your strengths, weaknesses and needs.
8. Wide Arm Merkins – Put the Team before yourself. – Teamwork doesn’t come naturally; it must be taught.
9. Big Boy Sit Ups – Make winning an attitude. – Combine practice with belief. Attitude is a choice. Maintain a positive outlook.
10. Seal Jax – Be a Competitor. – Competition isn’t social. It separates achievers from the average. You can’t always be the most talented person in the room, but you can be the most competitive.
11. Squats – Change is a Must – Change equals self-improvement. Push yourself to places you haven’t been before.
12. Carolina Dry Docks – Handle Success like you handle failure – You can’t always control what happens, but you can control how you handle it.

We successfully finished the round of 30 reps, before collecting cones and moseyed back to COT.
Olaf was timing us, but we made it back at 0600 on the dot!

MARY: n/a
ANNOUNCEMENTS: Hanging with Stang, July 4th Convergence, Take a new PAX out for coffee.
COT: Stays in CoT

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SlowBurn:Running to the Chinese Massage 😳

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WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on

1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10

MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600

ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives

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