Tag: JWOW

12 days of painmas

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WARMUP: mosey to parking lot across the street for a circle and warm up exercises.

THE THANG: mosey more over to medical building and get going on the 12 days.  

Not moderate.  Good work put in. Fellowship was pretty quiet by about day 5.

Do day one, run around building.

Plank for 6.  

Do day two, day one then around the building, etc

1 Donkey Kick

2 WAM

3 Jumping Lunges

4 Merkins

5 Squats

6 Burpees

7 Bombjacks

8 Sumo Squats

9 CDD

10 Flutters IC

11 Monkey Humpers

12 Diamond Merkins

During Plank we got to hear about Pax fav Christmas gift memory as a kid.  Sounded like a lot of our folks were hitting the Sears catalog or the local KB Toy in the mall for the best stuff.  

Outside of Old Bay who got a dot matrix printer.  Prob from Radio Shack.  We are renaming him Tandy.

MARY:  no time for her.  It took all 45 to wrap the 12 days.  Site q was nervous we’d be late during run back.

ANNOUNCEMENTS:
COT:

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Superman made me do it

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WARMUP:

Windmills
Cherry pickers
Low and slow squats
“Hold”
MNCs so Cyclops

“Recover”

Plank
downward dogs
Upward dogs
“Hold”
Merkins
Peter Parker’s

“Recover”

THE THANG:

Mosey to side of pike building

Bear craw under awning allllll the way down

Mosey to half wall

30 Dips
30 Derkins
30 step ups

Mosey to park
Jack Webb (5 rounds)
Mike Tyson’s
Chin ups

Chin ups to failure OYO

Mosey around park- counter clockwise
Every bench complete the following:

15 air squats
10 calf raises
5 flying squirrels

7 or 8 benches were passed on way to pavilion
Under pavilion

Wall sits while 6 comes in

Take turns burpee broad jumping to end of stage and run back to wall

Started with Dora but then modified to group work for time management sake we had important work to do

50 J-Los

30
Calf raises
30
Pigeon toe calf raises

50 flutters (4 count in unison)

Mosey all the way to Kimbrells furniture store to complete monkey humpers tears facing inside Kimbrells where Cicada was supposed to be setting up a men’s breakfast.

MARY:

Stretches and a couple rounds of Mary

Freddy mercuries
Box cutters
LBCs

ANNOUNCEMENTS: newsletter
COT: shared letter from F3 Safari

Good morning my brother.
My name is Phelix Obuya (F3 Safari), born and raised in Kenya. Iwas born in abject poverty to an extent that we rarely had two meals. I wore my first pair of shoes when going to High school. Iwas born in a family of 7 but 5 of us died, my late dad included, therefore it is my 78 year old mum, my brother Chris and I who are alive. Am 48 years old and have been a member of F3 since 2020.
I hold 2 Master Degrees in Strategic Management and Community Studies and have worked with diverse organizations. Chaplain Steven Hubbard and I founded a Foundation and got it incorporated in Kenya this year. Damien’s Hope Foundation as it is called follows the ethos of the late St. Damien of Molocai, a Belgium Catholic priest who died while serving lepers. We therefore are dedicated to work with the “modern day lepers” who are needy and aren’t capable of meeting their basic needs in the society.
Damien’s Hope doesn’t have any kind of funding at the moment but we rely on personal contributions and goodwill.I do my apostolate on foot because many times I never have even cash to pay for transport. Having gone through very tough times in life moved me to found Damien’s Hope Foundation,
The reason am writing this mail is to sincerely thank you, Brother Patrick Lloyd, Fort Mill AO, Lake Wylie AO and Rock Hill AO plus any other person of goodwill who mobilized clothes, shoes and all the beautiful and valuable items that were received with gratitude to support our local F3 members and the needy in this community.
Allow me to conclude that by quoting from the Gospel of Mathew 25:35-40 that whatever you did, it was Jesus who benefited through your amazing support. We have received even some financial contribution that has always been handy in providing food and transportation to the pax who do not have any source of income and I always say, “Glory Be to God.”
Without taking much of your time let me take this humble opportunity on behalf of F3, Langata Kenya to THANK YOU FROM THE BOTTOM OF MY HEART FOR THE GREAT WORK AND SERVICE TO THE NEEDY.
Never leave no man behind, don’t leave a man where you found him.
Be blessed.
Your humble Brother,
Phelix (Safari)

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Mississippi Mud

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It was a chilly morning in The Fort, but the firey mumble chatter kept us all warm. So did the pain!

After a plethora of warmup exersices we were off for some wall work.

The Ascending Testicles (not so distant cousin to Balls to the Wall)

15 Degrees – 10 Derkins
45 Degrees – 10 Derkins
Balls to the Wall – 10 Derkins

Then a round of The Australian (aka decline mountain climbers

We then moseyed over to the track to celebrate the birthday of our beloved state Mississippi.
Fun Facts: Mississippi joined the Union as the 20th state on December 10th 1817 and gets its name from the Mississippi River, which forms its western border. Mississippi is known for being the birthplace of American blues music and is also famous for its fertile soil, which makes it an agricultural powerhouse, as well as for its catfish farming industry.

The Thang:
18 of one exercise, run half a lap around the track. Then 17 of the same exercise, and run the other half of lap (year 1817). We worked our way all the way down the list.

M – erkins
I – material Walkers
S – ide Straddle Hops
S – it Ups
I – nch Worms
S – holder Taps
S – umo Squats
I – ron Mike Tysons
P – eter Pointers
P – eter Parkers
P – eter Pointers
I – mperial Storm Kickers

Back to COT

-JWow

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Somebody’s Watching You

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WARMUP:

Mosey to the back of the school

COP
Windmills
SSH
IW
Merkins
Cherry Pickers
Plank

THE THANG:

Mosey to the side of the school for some AMRAP (take a lap between exercises)
Jump Squats x 10
Flying Squirrels x 20
CDD x 30
Flutters x 40
Merkins x 50
Jumping Lunges x 50
Dips x 30
Derkins x 20

Due to time, had to shorten the back half of the AMRAP.

MARY:

LBCs x 10 (3 times)
Flutters x 10
Hello Dolly x 10
Rosalita x 10

ANNOUNCEMENTS:

Dam 2 Dam Bar signup is live
Santa Boss 5k on 12/24

Moleskin:
YHC was reminded yesterday that someone is always watching you. Whether its your Concentrica, the Pax or work colleagues, you have infinite opportunity to influence others positively or negatively. The choice is yours. As leaders, ask yourself after interactions with other people “How do they feel after speaking with me?” Did you lift them up or bring them down? Set the temperature for others. Be the light!

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Running with Burpees…Do you have a problem with that Mr Lawrence?

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WARMUP: Mosey to Patricia Ln.
THE THANG: Alternate between 2 pain stations…one at circle at the end of Patricia Ln and the second at the farthest parking lot in front of GHMS. The pain stations are exactly 1/2 mi apart. At Patricia Ln the PAX completed a round of 10 burpees and 25 flutter kicks. At GHMS, 10 merkins and 25 sumo squats. Rinse and repeat. PAX logged between 3.5 – 4.5 mi.

ANNOUNCEMENTS: Christmas party and convergence. Read your newsletter.

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Pretty Good Workout with Lots of Pain

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WARMUP: SSH, Windmills, Morrocon NC, Cherry Pickers, Imperial Walkers, and Calf Raises
THE THANG:
Pain at Lights:
Reps 5, 10, 15, and 20; Round 1 – Burpees, Transportation = Bear Crawls; Round 2 – Plank Jacks, Transportation = Crab Walks; Round 3 – Big Boy Sit Ups, Transportation = Lunges; Round 4 – Carolina Dry Docks, Transportation = Nur
Four Painful Corners:
Corner 1 – Seal Jacks & Squats, Corner 2 – Monkey Humpers & Mountain Climbers, Corner 3 – Shoulder Taps & LBCS, Corner 4 – Merkins & Peter Parkers; Round 1 – 5 Reps, Transportation = Run/ Mosey; Round 2 – 10 Reps, Transportation = Run/ Mosey
MARY: American Hammers, Hello Dollies, and Box Cutters
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Just a little spritz

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WARMUP: Short yog around the campus ending up under one of the overhangs. PAX seemed happy to be out of the ‘spritz’.
THE THANG: Partner up and start with Lazy Dora. 100 Merkins, 200 LBCs, 300 Squats.
>P1 does 10 Merkins while P2 holds plank then swap and continue swapping until 100 total.
>P1 does 20 LBCs while P2 holds 6″ leg hold then swap and continue swapping until 200 total.
>P1 does 25 squats while P2 holds Al Gore then swap and continue swapping until 300 total.
Light yog around bus loop to central overhang area.
Who’s the King? Every minute on the minute. Start with 1 burpee and 20 shoulder taps (L+R=1). Each minute add one burpee, same # of shoulder taps. Rest time is whatever time you have left in the 60 seconds. Keep going until you can’t get everything done in the 60 seconds. As Cyclops is fond of saying…this one escalated quickly. If you can’t complete the round then you’re out and you do 5 burpees and 20 SSHs. A few made it through round 8 but no one started 9.
Quick 10 count then move to back lot. 4 rounds of the following: 10 jump squats, 10 plank jacks, 10 bomb jacks, run a lap. Back to the overhang for some Mary: boxcutters, flutters, protractors, and LBCs. Recover, recover. Back to COT.
Great work by the PAX today. I appreciate everyone for coming out in the spritz.

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A “moderate” 29 degrees

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WARMUP:
SSH 25 IC
Windmills 10 IC
LSS 15 IC
MNC 15 IC
Yoga

THE THANG:

11’s – Mike Tyson & Big Boys with a shuffle to and from

DORA – 100 Merkins, 200 gBobby Hurleys, 300 American Hammers

Mary – Flutters, Box Cutters, LBC, Freddie Mercury

MARY:
ANNOUNCEMENT:
COT:

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Dude Ranch Fun

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WARMUP: Quick run/jog around the front parking lot then out to the driveway close to the parkway. Bobber arrived a little late and met up halfway through the run, which I think was his plan. Circle up and 10-15 reps of the following:
* SSH
* Windmills
* Imperial walkers
* Moroccan night clumbs
* Strawberry pickers
Good mumblechatter from the start. Then mosey back to the parking lot near the front of the school for the main event.

THE THANG:
4 corner fun
Cones were set up around the front parking lot and also along the car rider pickup area in front of the school at the main entrance. Do the exercise, then the movement to the next cone.
Area was approx 100yds long x 30yds wide.
1. Burpees, then Lt Dan to next cone (~100yds)
2. Box cutter, then crab walk to next (~30yds)
3. Merkins, then Lt Dan (~100yds)
4. Mountain climbers, 2 ct, then crab walk (~30yds)
Repeat until time out
Reps of each exercise were descending with each round: 25, 20, 15, 10, 5 (75 total reps of each exercise)
Straight Up showed up late when most were finishing their first round of burpees. He quickly caught up and passed most. Beast, Alot of mumblechatter that died down as we got through the first round. Everyone got through 3 rounds of the loop until we ran out of time (60reps of each exercise). GREAT JOB FELLAS!!!
Quick jaunt back to COT which wasn’t very far.
MARY: None. Out of time.
ANNOUNCEMENTS:
* READ THE NEWSLETTER. Alot going on. Get involved.
COT:
* Q had to leave at 6 in order to take his 2.0 to JROTC rifle team practice. Sorry.
* Lifting up prayers that were said and unsaid.

It is mornings like this – cold yet clear – where the combination of fellowship, early exercise, and beautiful weather just starts your day off in such a wonderful way that nothing else afterwards can phase you. You already won the day and have been invigorated to take on anything and be thankful and blessed for everything.

Thank you for the opportunity to lead.
– NASA

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