Tag: JWOW

The Testament!

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Hey guys! If you haven’t heard, the Wild at Heart series Q’s by @kaiser was a huge success! We had some great conversation and fellowship that lead to many sharing their hearts and becoming better men as a result.
Now that Wild at Heart is finished, this 3rdF AO will be known as “The Testament” and will be Q’d in a rotating fashion. We’re setting up a few bible study series with videos that will allow anyone to show up and be a part of the conversation (no pre-work needed) If you’re not already involved in a 3rdF event then this is will be the place to be!!
I will be taking the first Q for a 4 part series on Holy Habits. This is the concept of aligning your day to day activities with Gods will for your life. I’ll be sending out study guides before each meeting for anyone who wants to de some pre-work.

Come grow stronger in your faith along side your brothers!
6:15am every Wednesday at the Springfield clubhouse. Coffee is provided (and occasionally donuts!)

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Board & Broga

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WARMUP: Light & Moderate

THE THANG: Board of Fortune

MARY: Broga

ANNOUNCEMENTS: Upcoming 6/10 events (Kenya & Boss Hogg)

COT: Prayers & Praises

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Tinder Box of Pain

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WARMUP: SSH, Morrocon NC, Imperial Walkers, Windmills, Strawberry Pickers
THE THANG:
Round 1- Bear Crawl Every 10 Yards then when reached the 50 yard line Run Back
Round 2- Lunges Every 10 Yards then when reached the 50 yard line Nur Back
Round 3- Crab Walk Every 10 Yards then when reached the 50 yard line Mosey Back
Exercises at every 10 yards with the yard number as the reps during each Round- 10= Burpees, 20= Shoulder Taps, 30= Squats, 40= Peter Parkers, 50= LBCs
Dora= 100 Merkins, 200 Mountain Climbers, 300 Plank Jacks; Timer was running one lap around the loop.
MARY: American Hammers and Flutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Indian Jog

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WARMUP: 10 Each- SSH, Moroccan Night Clubs, cherry pickers, 10 Merkins OYO, 5 Burpee’s OYO
THE THANG:
Indian run to 160 with 2 pain stations:
Pain station #1
2 rounds of 4 corners 10-squats, 20-lunges, 30-Monkey Humpers, 40- Bomb jacks
Pain station#2
11’s- Diamond Merkins, HR Merkins
Indian Jog back to COT
MARY: 2-Minutes
ANNOUNCEMENTS: Q-Source, Kenya awareness convergence, Care Center Volunteers
COT: Yes

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Cubbie Cornhole

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WARMUP: Light Jog around the parking lot, sidestep R/L, karaoke R/L, Toy Soldiers, Nur, Bear Crawl

15x
SSH
Low Slow Squat
Imperial Walker
Moroccan Night Clubs

THE THANG:

Part I:
Progressive Ladder (String of Pearls)
Start with 5 of first exercise, run down to Dogtopia and back, Then do 5 of first, run, 10 of second, run, etc

5 – Merkins
10 – Lunges (2x)
15 – Mtn Climbers
20 – Squats
25 – Flutters

Part II: (We should have spent more time here. Was only last 15 min)
Cubbie Cornhole
Count by 1s and 2s and split
Two play Cornhole, normal scoring
– 1 pt – bag on the board – other team does 10x Big Boy situps
– 3 pts – bog in the hole – other team does 10x CDDs
– Winners – 10x Burpees
– Losers – 10x Kraken burpees

While others are playing, I would should put the following exercises while we watched:

– Planks
– Al Gores
– Calf Raises

Team Cubbie/38/Soup/Half Shell was victorious.

MARY: None
ANNOUNCEMENTS:
COT: Be intentional with your time this weekend. You have an extra day, use it wisely. Prayers for families, teachers, and veterans.

Peace,
Cubbie

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WWF Day at Coach’s Box

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Disclaimer then some windmills, walkers, and squats. Mosey over to front of school. At each corner 10 HR merkins, 15 squats, 20 SSHs. Finish up at the large grassy area in front. Partner up. Partner push across field performing 11s with Mak Tar Jai’s and Knee Tar Jai’s. 10:1, push across, 9:2, push across, etc.

Next up was the Junk Yard Dogs. We haven’t done this in a while and it was sort of fun to bring them back. P1 does burpee while P2 holds plank. Then P1 shoots under P2. P2 drops to 6″ hold and P1 jumps back over P2. That counts as 1. We did 10 then flapjacked. Got some nice grass exfoliation started so we did 8 each, then 6 each. Paused for a quick leadership discussion: Leadership is solving problems. The day people stop bringing you their problems is the day you have stopped leading them. Back to the JYDs for 5 each. Time is almost up so mosey back for a few ab exercises before COT.

Side note, the grass at FMHS is only slightly better than that stuff down at WEP. Next time we may need to go out to the baseball field where they have bermuda. Anyway, lots of mumble-chatter about old school wrestling and everyone’s favorite guys. Thx Cyclops for the opportunity!

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Rock buddy

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Ran around and did some wheelbarrows up a hill then pull up bars and another hill and sprint and squat and merkin and laugh and more squat and Mary and pray. Twas glorious!

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The Armory 13

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A bakers dozen (13) pax came out to the Armory.

Started with: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches.

Then into a tabata/HIIT routine: 45 seconds ON exercise, 15 seconds rest/transition. The sets were:
Set One:
KB Swings
Side bends
Tricep press
Goblet squats
Burpees (without coupon)

Set Two:
Curls
Shoulder press
Bent over rows
Thrusters
Mountain climbers (without coupon)

Set Three:
Bob & weave
Standing rows
Alternating revers lunges
America Hammer
Merkins (without coupon)

In between of each set we did a short run.
Rinse/repeat sets.

Finish with some mary: Flutters, freddies, box cutters, LBC

Fini
COT

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Triple-Check Balcony Runs in Baxter

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WARMUP:
– SSH
– Plank Jacks
– Windmills
– Moroccan Squats
– Mountain Climbers
– Seal Jacks

THE THANG:
Mosey across 160 to back side of “The Exchange” building in Baxter
Get into groups of 3 for Triple-Check

1 person in people chair
1 person doing exercise (below)
1 person running the balcony

Rotate when person running balcony gets back.

Exercises:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercurys

Out of time – head back toward COT

MARY:
Seniors Choice:
Flounder – the hurdler (each leg)
Twister – gas pumper
Triple Indy – LBCs (I think)

Great work men!

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Football field with Yds to go!

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WARMUP: SSH, Windmills, Cherry Pickers, Imperial Walkers, Merks, Squats, Slow mosey, Rebel Merks, LBCs…
THE THANG: 6s and 11s on the Foorball field using the Yard Markers as pain points to traverse the 100yds. 6s Big boys and burpees greeted the pax followed by BombJax and Merks followed by a round of 11s with Squats and Plankjax. Pax fluttered waiting for Six. Circled up midfield for a quick Starfish set up using each corner of field for an in-cadence random Pax grabbing the reigns.
MARY: 4 mins round of Mary that Senator Tressel upgraded w some Xs and Ohhhs – that was a crowd pleaser!
ANNOUNCEMENTS: Cannoli run, Newsletter, and You
COT: Prayers and Praises for Drop thrill, recent surgery for Pax members, Luka and parents, and health and patience in general.

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