Tag: JWOW

Orange is the new NC State Red

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WARMUP: mossy to playground for SSH, IW, HW, merkins
THE THANG: Each PAX completed 10 pull-ups then ran the path. For round 1, 15 merkins at each swing. Complete another 10 pull-ups and repeat path with 20 LBCs at each swing. Complete another 10 pull-ups and repeat path with 15 squats. Wrap it up with 10 pull-ups. Not sure Dark Helmet completed pull-ups or proper merkins since he was in the dark the entire time. Slapshot was leader as he’s trying to encourage PSU football team to whip up on that school to the south (No Pusher that doesn’t mean South Carolina) – Ohio State. Maximus wore the new NC State colors orange for his failed bet on them beating Clemson (but the ACC is a basketball conference not football conference 🤷‍♂️). Band camp never stops pushing PAX and Kermit is still in cloud 9 for Tennessee (the real orange) for beating the other school to the south (again, not South Carolina nor Georgia). Bobber even posted and complained that the monkey bars were wet (isn’t he a fisherman? Aren’t they always wet?)
MARY:
ANNOUNCEMENTS: skeet shooting sign ups!! Shower curtain collecting coats
COT: prayers for Shower Curtain continued healing, balance – even better harmony.

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No Naked PAX is a Good Thing!

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5:15am – Welcome, no FNG’s, disclaimer was said. Carry KBs over to fire pit/circle area.

WARMUP:
– Mosey – loop around the parking lot
– 20 SSH, 11 Imperial Walkers, 10 Hillbilly Walkers, 10 Moroccan Night Clubs

THE THANG: 5 Burpees OYO then run across parking lot. 5 Burpees OYO and run back. Pax partner up. Pax1 does exercise while Pax2 runs a lap around the parking lot.

– Merks / Run Lap
– Curls / Run Lap
– Squat Thrusters / Run Lap

5 Burpees then run across lot. 5 Burpees then run back.

– Flutters* / Run Lap
– Box Cutters* / Run Lap
– Hello Dollys* / Run Lap
*holding up KB (or chest press if so inclined)

5 Burpees then run across lot. 5 Burpees then run back.

– LBC’s / Run Lap
– American Hammers / Run Lap
– Bent Rows (or Lawnmowers, alternating) / Run Lap
– KB Swings / Run Lap
– Chest Press / Run Lap

Back to COT. It was 6:02am, I believe.

MARY: None

ANNOUNCEMENTS: Read your newsletter. Lots of 2nd & 3rd F events coming up.

COT: Prayers for Anchorman’s father, for all the prayers unspoken, and for the family of one of our late F3 brothers – Jared Cacciola (F3-Ex Lax) who passed yesterday.

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Freeze warning

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WARMUP: A jog down the hill for some COP. Tesh was shirtless.
THE THANG: after running back to our bells, a four corner AMRAP session ensued. 8 minutes for as many rounds as possible of the following:

Corner 1 – 5 manmakers 10 merkins on the bell 15 swings and 20 tricep extensions

Corner 2 – 5 burpees, 10 goblet squats, 15 swings, 20 curls

Corner 3 – 5 manmakers, 10 lunges, 15 swings, 20 calf raises

Corner 4 – 5 burpees, 10 squats, 15 swings, 20 curls

MARY: had to hustle back at make 0600
ANNOUNCEMENTS: happened
COT: you had to be there.

Thanks 3D for the opportunity. Always an honor to lead.

Cyclops

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Stone Cold Stunner=Burpees

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WARMUP:

50 SSH IC
40 Mt. Climbers IC
30 MNC IC
20 Flutters IC
10 Merkins IC

15 burpees

Mosey to the bottom of the entrance Hill.

Started a ladder to the top of the hill. At each light pole did the following reps

5
10
15
20
25
30
Round 1 was HR Merkins
Once at the top of the hill we did the same thing with Squats.

After this we did a brief mosey to the handicapped parking lot by the football field. Did some bomb jacks to make it fun.

With 15 minutes left we got back to COT for a Tabata Series. 30 seconds on 10 seconds rest. We did 5 minutes of merkins/shoulders then 5 minutes of Abs/Core.

So much like your favorite professional wrestlers growing up who all had their own signature finishing move (stone cold stunner for example) I too have a finishing move that ensures “victory”.

To finish the workout we did a 5 minute EMOM 10 burpees every minute.

The Pax were delighted.

Thanks to Yardsale for the call.

Until next time!

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Hill climber light post beat down

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WARMUP: 10 SSH, 10 Cherry Pickers, 10 imperial walkers
THE THANG: Started with a mosey to WEP where we did a light post workout on the hill behind the amphitheater. The totals from the work out were 50 burpee’s, 80 Lunges, 90 HR Merkins, 80, Squats 50 LBC’s
After this we moseyed over to the playground for a Dora workout with a partner with 50 pull ups, 100 Merkins, 200 big boys. Total run distance was 1.6 miles
MARY: 3 minutes
ANNOUNCEMENTS: news letters
COT:Corporate

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Head -Shoulder -Shoulders -knees OH No

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4 Corners of weeping WEP

Warm up:
15 SSH
15 Wind Mills

Mosey to WEP

4 Corners of Pain!
All corners are 25 reps of each

Lap 1: Hand Release Merkins, MtN Climbers (Double Count)
Lap 2: LBC, Flutters (Double Count)
Lap 3: Squats, Lunges (Double Count)

We didn’t make it to lap 4 but we ended with 10 Burpee’s

Mosey back to COT

Praise for Funhouses son coming to visit. Prayers for safe travels for my in laws and for my daughter Kaylie who will be dedicated this Sunday

-Yard Sale

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Band Camp Tabata Kettle Bell WO

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WARMUP: Started the Motivator, but Pax were unruly and we stopped after 5.
THE THANG:
Tabata 40/20
Performed 2 rounds of each row below before moving to the next exercises.
Burpee jump over / over shoulder toss
Chest press / overheads
Squats with sandbag / deadlift
Curls / triceps
Lawn mower / upright rows
Swings / front pat raises
LBC / leg raises
Bulgarian Split Squats / Calf raises

Since we didn’t finish the rest of the motivator we had about 5 minutes left so we finished with the following

2 Broadway Burpees – ask BOB and training wheels
10 curls
10 squats

Repeat until 6:00

MARY:
ANNOUNCEMENTS:
COT:

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Deck of Awesomeness

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WARMUP:
Mosey to FM Church of God…SSH, Low slow squats, seal jacks and Moroccan nightclubs. Mosey to FM Baptist rear parking lot.

THE THANG:
Deck of cards: Hearts = Merkin. Spades = BBSU. Diamonds = Lunge. Clubs = Crab cakes. Joker = 15 burpees. 2s = Lap around parking lot. PAX made it through 90% of the deck before DOAH decided to “help” by selecting new cards for the remainder of the WO. As punishment for DOAH’s “help,” we pivoted to 7’s on the Withers St hill. Jump Squats at the bottom and merkins at the top.

ANNOUNCEMENTS: Many options for community leadership coming up in the next few months.

COT:

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