Tag: JWOW

Bord of Pain OG

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WARMUP:
Run to back of school mixed in a few butt kickers, toy soldiers and high knees

THE THANG:
OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being said, I cut all reps in half except for calf raises. With the at being said, no one finished, but Tesh was a couple exercises away.

50 burpees
150 calf raises
50 ski abs
50 merkins
50 squats
100 LBCs
50 CDD
50 American Hammers
50 Mac Tar Jai
50 Jump squats
50 Mtn climbers
100 shoulder press
50 Mary Catherine
100 hello dolly
50 wide arm merkins
50 squat jacks
50 nippler
50 burpees

MARY:
ANNOUNCEMENTS:
COT:

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Wicked Pissah Bootcamp

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WARMUP: MNC’s x 25, 5 “Clam Chowders “ (10 ct/IC), ChPick, 4CCs, Imp Squat-Walk, 3 CCs, Hill-Walk. 2CCs, Windmill, 1 CC
THE THANG: 7 laps around 3 Stations (finished 5 before time…), 25 reps all exercises, MOT changes each lap between stations, always slow Mosey from last to start. End each lap w/ SSH till 6

set timer & Music (VanHalen)

1: Shiko, Good-AMs, AirSquats, MOT= Nur
2: Step-ups, calf-raise (toes in/out (opposite Pax natural posture), side lunges, MOT=Toy Soldier
3: CDDs, shoulder claps, Mike Tyson’s, MOT=Carioca (R/L)
4: plank (25sec), Side-Rt, Side-Lt, MOT=full Mosey
5: Alt Bulg. Split Squats, Monkey-Humpers, Alt RDLs, MOT=mosey w/ butt-kickers

Mary: John Hancock’s, Pax Choice

ANNOUNCEMENTS: Alcatraz Aniversary, Iron Pax, Fort 12th, Bethel, read newsletter…
COT: Patience & effective communication w/ M’s

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Four corners and dropped passes

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WARMUP: SSH, Moroccan night clubs, Trucker not approved windmills, mountain climbers
THE THANG: started with one lap around WEP to get our blood pumping then back to start to assume the plank position. Did four reps of plank jacks, mountain climbers, shoulder taps, Supermans. Rinse and repeat with 8/16/32 reps.
Mozy to parking lot for four corners. Broken out by upper body, lower body, abs, and everything. Corner 1: 20 reps of merkins, CDD, Plank Jacks, wide arm merkins. Full lap to get to cone #2: 20 sumo squats, calf raises, monkey jumpers, bomb jacks. Full lap to get to corner 3: 20 big boy sit-ups, American hammers, box cutters, LBCs. Full lap to corner four: 10 burpees, 20 SSH, Mountain climbers, one leg merkins.
Mozy to COT for football warmups. Pax took turns being qb with remaining pax rotating in at wide receiver. While wr ran a post, remaining pax alternated between Al Gores, Squats, Merkins, American Hammers. Each dropped pass resulted in 2 burpees. (We did more than we should have)
Final parting wisdom…the mind quits before the body does, and somehow/some way it all gets done.
MARY: not present
ANNOUNCEMENTS: too many to remember including convergence, golf, bourbon tasting
COT: Prayers and praise for fellowship, progress with 2.0s

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Next Play!

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My SL bro had the Q stick for Soul2Sole this morning so we planned a mini convergence the night before…

WARMUP: Dynamic warmup including some mosey, some toy soldiers, high knees, and butt kickers

Then met with the Soul2Sole crew at entrance to football stadium and circled up for SSH, WM, IW, MNC, LSS all IC.

THE THANG: S2S brought their rucks and sandbags to the party so we utilized them in a mini-DORA.

5 groups of 3 PAX
50 burpees – while 2 of the PAX did overhead rifle carry up the hill with sandbag/ruck
100 squats – while 2 of the PAX did farmers carry up the hill with sandbag/ruck
150 merkins – while 2 of the PAX did bear hug carry up the hill with sandbag/ruck

arranged into 3 groups of 5 PAX and rotated throwing the sandbag up and down the hill

S2S left back to Kingsley about 540 so I had 20 minutes left

Headed for the steep hill that leads to the handicap parking/entrance to the football field

mosey to bottom – crawl bear to the top – bunny hops to the bottom – 20 LBC IC – sprint to the top – bear crawl to the bottom – NUR to the top – 20 flutters IC

mosey back toward COT with a few stops:
1. curb work including calf raises, dips, and curb taps all IC
2. parking lot work including walking lunges, reverse walking lunges, burpee broad jumps
3. Wall work including wall sits with MNC, and toe taps

MARY: about 30 seconds of plank moves including left and right arms to sky, 6in, and honeymooner

ANNOUNCEMENTS: survey, convergence sept 28, IronPAX

COT: yup

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Kindley Run

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WARMUP: run
THE THANG: Route. Run to new Kingsley down to Sunbelt Parking lot back up accross 160 to run the Old Kingsley loop and back to new Kingsley. Most of the runners stayed doing loops and the new Kingsley. Special guess ran with me (Denver, my Dog :walking-the-dog:)
MARY:
ANNOUNCEMENTS:
COT:

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Cha-Ching’s Legacy

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So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there’s just no need to reinvent the wheel. It’s already round and works really well (that’s also my Naked Man Moleskin). Plus that’s part of why we write the backblasts!
WARMUP: Yes, did that. Cha Ching didn’t, and I needed more warm-up. If you can’t do it, don’t Q it! FTC showed up late; so, he missed it.

THE THANG:
Cha Ching warmup:
EMOM
min 1 – 20 burpees (this was hard, counted them in cadence)
min 2 – 30 jumping lunges
min 3 – 40 penguins
min 4 – 50 carolina dry docks
min 5 – 60 side straddle hops

then we mosey a bit
did some peruvian mountain climbers and bulgarian split squats on a bench
mosey some more
bear crawl a bit

That’s when we hit the Jack Webb:
1 Mack Tar Jai
4 Jump Squats
got to 7/28, then moseyed to pull up bars

Hung on the bars for a while
Did some knee ups
Did some super slow pull ups

Got close to COT and finished the Jack Webb set

Then we had 6 minutes left, so we did the Cha Ching EMOM “warm up” sequence again. It was rough

MARY: Last Call called flutters in cadence for the first time.

ANNOUNCEMENTS: https://mailchi.mp/02213eb80972/lorrorq9g6-13583069

COT: Was held

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Hive 9th Birthday

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We gathered strong for a kettlebell celebration
WARMUP: Happy Hour led
THE THANG:
Airborne had 10 minutes of EMOM
ran a lap
Band Camp had 10 minutes of EMOM (Free Smells splashed a little root beer cause he’s 19)
ran a lap
BOB had 10 minutes of EMOM
MARY: Airborne close with his hip extravaganza
ANNOUNCEMENTS: Grateful Longshanks kicked this AO off 9 years ago. Missed Uhaul being there, but otherwise we had all the former site Qs present
COT: Was held
Coffeeteria with Popppins leading afterwards.

Thanks Happy Hour for the push to celebrate!

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Hill Sprints with beautiful sunrise

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WARMUP:
– SSH / WM / IW
THE THANG:
– hill sprints: 50%/75%/100%
– 7’s up the hill: burpees+big boys / mode of transport = backwards uphill run
– jack webb: 1:4 / merkins + OH clap
– hill sprints: 50%/75%/100%
MARY:
– Airborns hips
– brief broga
– Thunder burpees
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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DH is not a bad example

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WARMUP: SSH, Moroccan Night Clubs, Windmills, Low slow squats, Cherry Pickers
THE THANG: mosey to stage at WEP
100 – LBCs
Run a loop
90 – squats
Run a loop
80 – merkens
Run a loop
70 – flutters
Run a loop
60 – lunges
Run a loop
50 – big boys
Run a loop
40 – Freddy Mercury’s
Run a lap
30 – Burpees
Run a lap
20 – dry DOCKS
RUN A LAP
10 – diamond merkens
Run back to cot
MARY:
ANNOUNCEMENTS: newsletter
COT: what happens in COT stays in COT

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Back to School

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11 studs went back to school at The Coach’s Box for 12 rounds of 12 exercises. Here’s what we did.

Warm Up
– 12 Low Slow Squats (IC)
– 12 Imperial Walkers (IC)
– 12 Moroccan Night Clubs (IC)
– 12 Mountain Climbers (IC)
Mosey around the band practice lot

– 1st Grade: 12 Merkins
– 2nd Grade: 12 Merkins, 12 Squats
– 3rd Grade: 12 Merkins, 12 Squats, 12 LBCs
– 4th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins
– 5th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises
– 6th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers
– 7th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins
– 8th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges
– 9th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies
– 10th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins
– 11th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins, 12 Jump Squats
– 12th Grade: 12 Merkins, 12 Squats, 12 LBCs, 12 Wide Arm Merkins, 12 Calf Raises, 12 American Hammers, 12 Diamond Merkins, 12 Lunges, 12 Freddies, 12 Ranger Merkins, 12 Jump Squats, 12 Boxcutters

Final count: 144 Merkins, 132 Squats, 120 LBCs, 108 Wide Arm Merkins, 96 Calf Raises, 84 American Hammers, 72 Diamond Merkins, 60 Lunges, 48 Freddies, 36 Ranger Merkins, 24 Jump Squats, 12 Box Cutters, and .84 miles

NMM
Throughout the workout, we stopped and talked about our favorite teachers throughout school. We talked about what made them great and how they shaped who we are today. Some leaders set the example for what you want to become, while others set the example of what to avoid. We have the same opportunity daily with our children. We should strive to be the best example possible. Keep pushing yourself for betterment and your children will see the example they should follow.

Aye!
IJ

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