Tag: JWOW

Over when we say it is!

Leave a comment

Warmup-yes

Moseying around stopping to build the following sequence. Added an exercise at each stop:

1 burpee
2 bomb jacks
3 jump squats
4 jump lunges
5 Bobby Hurley
6 split squats
7 CDD
8 squats
9 monkey humpers
10 Bulgarian split squats

Paused for Dick Webbs got to 5
15 total pull-ups
60 total merkins

Bearpees also to 4.5

Flutters and flexibility to 0600

It ain’t over till we say it’s over!

TClap |
0

Flash WOD

Leave a comment

WARMUP: no warm up
THE THANG:

With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers

We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.

Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.

Great turn out for Chupacabra and Stockade.
Tinsel out…

TClap |
0

Murder Bunnies are Wild

Leave a comment

It was a steamy morning in The Fort so the warmup was light and sweating was not optional.
– 15 Side Straddle Hops
– 10 Windmills
– 10 Cherry Pickers
– 10 Merkins
– Down Dog/Honeymooner followed by a stretch

The Thang:
There was conveniently a deck of cards and the exercises were as follows…
Aces = Murder Bunnies
King = Bear Crawl
Queen = Bunny Hop with Bell
Jack = Run a Lap
Diamond 💎 = Snatch
Heart ❤️ = Big Boy Situp with a Thrust
Club ♣️ = Curl
Spade ♠️ = Squat

Although the deck was non-face card heavy, we did do our fair share of murder bunnies 🐰 (always a crowd pleaser).

Back to COT for prayers and praises.

– JWow

TClap |
0

The Spirit of the AO

Leave a comment

WARMUP:
Merkins x 10
Donkey Kicks x 10 OYO
SSH x 34

THE THANG: Treehugger WOD – “Crossett Fit Games” honoring our fallen brother from F3 Lehigh Valley.

5 Rounds
10 Pull-ups
20 V-sits (ups)
30 Merkins
40 yd Broad Jump Burpees
50 yd Heart Chargers
1/2 Mile Run

MARY:
Finished out with a few flutters at the end

ANNOUNCEMENTS:
Q Source Tuesdays – hit up Backdraft
Straight Up is tired of male apathy – and he’s doing something about it. Hit him up about raising strong sons and forming a strong male community around those sons.

COT:
Praise for Straight Up’s 2.0, Yoshi, going on his first mission trip
Praise for El Spaniard taking his family to visit extended family in Portugal for a month
Prayers for YHC (and all of us dads) for our abilities to connect with 2.0’s and lead right.

TClap |
0

BAOPS worthy – don’t do easy

Leave a comment

WARMUP: Run to the back of the fields 5 burpees, windmills (for trucker), 4 burpees, low slow squats finishing to peoples chair while doing Moroccan night clubs. Mosey to pull up bars. Plank while each pax did 1 pull up (for trucker). Mosey to hole #2
THE THANG: the intention was to play 9 holes of golf. Squats at the tee box followed by burpees at the green rinsing and repeating over 8 rounds and a grand total of 72 each. On the first round – halfway to the green, the golf course staff had other plans and firmly asked that we leave the course. So……we played 9 holes of golf in the street taking our ball, squats and burpees elsewhere. We also did 10 double count monkey humpers in cadence facing the golf course access road. 30 ish minutes and two ten counts later we were complete with a total of 72 squats, 72 burpees, some running of hills in between and on to part two – four corners.

Part two – this looked much better on paper. Goal was 4 rounds. We got to 2 rounds before the clock demanded a return to COT.

Corner 1 – 7 krakens, 2 hand release merkins, 22 lunges (11 per leg). Crawl bear to corner 2

Corner 2 – 7 diamond merkins, 2 krakens, 22 squats – run to corner 3

Corner 3 – 7 merkins, 2 diamond merkins, 22 monkey humpers, bear crawl to corner 4

Corner 4 – 7 burpees, 2 squats, 22 wide arm merkins

Time was called at 0725 when Maximus and Vuvu rolled in from a long hilly 9 plus mile BRR training run to join us for……

MARY: 5 minutes of stretching – desperately needed and welcomed by all.

ANNOUNCEMENTS: 10 year anniversary is coming. Events running the week of 9/10 to 9/17. Get your hall passes in order.

COT: Praise for Bonsai’s two year anniversary of recovery from heart episode. Praise for the men of The Fort and prayers for continued discernment and patience in our homes and within our concentrica.

NMM: When we were asked to leave the golf course 10 minutes into the workout, the plan had to change. For the unprepared leader an event like that may have brought about a circumstance for which they weren’t prepared. Fortunately, for us, we are surrounded by HIM who help us know that remaining prepared and modifying for the unexpected is part of being the leaders we are called to be in our communities, workplace, and in our homes.

So…..always be ready for the expected, but prepare for the unexpected. Good reminders of that faced us in a small way this morning.

It’s always a privilege to lead at BAOPS – the site of YHC’s EH eight years ago. Great work by all pax this morning on a sticky and humid Saturday. Thanks to Skipper for the opportunity. Until next time……

Honored,
Cyclops

TClap |
0

Recess at Block Party

Leave a comment

WARMUP: 10 Burpees OYO then grab bricks from DD’s truck and mosey to bank parking lot

THE THANG: Pax moseyed from bank to WEP and back to bank with a partner and two bricks for each pair of pax. One partner had the bricks and they were traded back and forth between partners after each exercise throughout the workout. We did all sorts of fun stuff, including:

Merkins
CDDs
Wide arm merkins
Burpees
SSHs
Seal jacks
Moroccan Nightclubs
Peter Parkers
Parker Peters
Bombjacks
Plank jacks
Flutters
Dollies
American Hammers
Man makers
Pull ups (for Trucker)
Wheelbarrows
Bear crawls
Crawl bears
Lap around the playground
Overhead presses
Boxer punches

MARY: Rebel finished off the pax with a bit of Mary in the lot

ANNOUNCEMENTS: QSource on Tue at Baxter Starbucks, Coffeeteria on Wed at Kingsley

COT: Great to have Cousin Eddie out for his 2nd post after FNG status last week. T-claps to Rebel for helping him launch well and to Cousin Eddie for giving Rebel some added purpose!

The workout today was inspired by Sprockets from F3Boone, who led a brick based workout 2 weeks ago. The intent today was to break out of our routine and to create an extra push and some accountability with a partner.

After 10yrs+ posting in The Gloom, I still find it tough to roll out of bed at 0430 most mornings. It’s easier than it once was but it’s NEVER easy! I know that I’ll get better if I post, but I’m also susceptible to the voice in my head saying “you need some sleep” or “you can still exercise on your own at 0600”. Either or both might be true on any given day, and when I’m focused on ME, then the odds of me giving into that voice are high. The key to rising early and posting with you, my brothers, is when I can focus outside of me and instead see YOU. I know how much I’ve needed you over the years, which reminds me that there are many mornings when you need someone else beside you in the Gloom. Making that choice to be that someone is always the extra push I need to get out the door. When I can surrender my self, my ego, my petty simple desires…that’s when I find that something extra — another gear, a purpose, inspiration, the Holy Spirit…whatever you call it for yourself. Surrender…give your morning for your brother…it’s a small sacrifice with a HUGE payoff.

Thanks to Kermit for the honor of leading the pax this morning!

Keep Posting!!!

TClap |
0

PAX on a String

Leave a comment

We had 9 Him (3 Runners and 7 Bootcampers) at The Fort this morning for PAX on a string! What is PAX on a string you may ask? 🤔🤯 Let’s find out.

Warmup

20 Side Straddle Hops
10 Cherry Pickers
10 Windmills 
10 Little Arm Circles
10 Merkins 
Down Dog/Honeymooners 
10 Dying Cockroaches 

The Thang

PAX on a String – I happen to have a battle rope in my car like I am sure most people do 🤷‍♂️🤷‍♀️, so the idea was to keep the PAX together and engaged. Everywhere we moseyed we all had to carry the battle rope together. First stop was the Church about a half mile down the road.

Once we got to the church we setup the battle rope where each PAX got a chance to use the rope. The timer was the rest of the group running stairs. Every 3 sets of the stairs, one the PAX would rotate to the rope. After everyone got a shot at the ropes we switched to dragon walking up the stairs same rotating fashion with the rope. 

We moseyed about another half mile down the road to the next church, PAX on a String style, for a little Dora action.

Partner 1
100 Merkins 
200 Squats 
300 V-Ups

Partner 2 
Run around the playground 

Each time you finished an exercise we did a battle rope partner pull across the parking lot hill.

Half way through the V-Ups we moseyed another half mile towards one of the Pike parking lots, PAX on a String style of course, to finish up the V-Ups.

We headed back to COT for some Mary and announcements/prayer/praises. 

-JWow

TClap |
0

Board of pain while watching Bonsai try to throw a weighted ball onto the school roof

Leave a comment

WARMUP: Lap around the lot with some SSH, Windmills, Moroccan Night Clubs, Imperial Walkers, Hillbilly Walkers, and Cherry Pickers

THE THANG:

Board of Pain with rotating PAX being used as the timers:

Timing Movements:
– 25 Wall Balls (first time through the below list)
– 25 Slam Balls (second time through the list)
– 25 Over the shoulder sandbag toss (third time through but never made it to this one)

Rest was whatever time it took for the PAX doing the above movement to return to their bell and the next one to begin the timing movement

Remaining completed PAX board of pain consisting of:

– Swings
– Curls
– Squats
– Upright Rows
– Figure 8
– Bent Over Rows
– Chest Press
– Swings
– Halos
– Lunges
– Skull Crushers
– Snatch

Apparently swings are so great I put them on there twice. Bonsai had the quick idea to do one of the movements you missed during your timing round. Well thought out… clearly a man who is used to adjusting his Weinke on the fly…

ANNOUNCEMENTS: Hog & Coyote is tomorrow, but if you didn’t know that, it is probably in your best interest to not make any decisions about it at this point

TClap |
0