Tag: JWOW

Hard chargers of The Fort

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WARMUP: In the Field
25 SSH
10 HB Walkers
10 Merkins
10 Mt Climbers
Downward Dog
Honey Mooner
10 Peter Parker
10 Plank Jacks
Run a lap – CSAUP leaves

THE THANG:
Big Bang – Circle up on cone in field. Q calls out an exercise and a #. Pax run to any edge and complete the exercise, then run back to the center and plank for the 6.
10 Merkins
20 lunges
30 American Hammers
20 bobby Hurley’s
10 burpees

Move to the hill – Bear crawl up for 11s
Big boys at the top and mike Tysons at the bottom

Partner up in Field (Grab Cones)
20yd partner wheelbarrow (switch back)
20yd partner carry (Anyway you like)
20 Wheel Barrow Pushup with Squat
20 plank hold- partner jumps on
20 reach and touch planks

Run the loop with 5 SSH at each bench

Mosey to COT for MARY
10 LBCs
10 Mike Tysons
10 Freddy Mercury’s
20 flutters
10 J-los

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Tap The Taint

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WARMUP:

SSH until the stragglers joined us = 30 in cadence.
High Plank
Downward dog
Upward dog
Merkins x 5
Repeat

THE THANG:

KB Swings x 30
Snatch x 30 (15 each side)
Side bends x 15 each side (cadence count)
Lap around parking lot
Repeat x3

Heel elevated squats x30
Reverse lunges x30 (SC)
Good Morning x15
Lap around parking lot
Repeat x3

MARY:
N/A

ANNOUNCEMENTS:
Newsletter

COT:
Family, patience, marriages, day to day struggles, and addictions

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Kettlebell Chaos: Four Rounds of Fury with 20 Swingers

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Rolled in with seconds to spare, hopped out grabbed the kettlebells and gave the disclaimer.
Warm up :
Cherry Pickers
Stretch the hamstrings reach to the right foot, then the center then the left foot, back to center.
Overhead claps.

The Thang:
Round 1
45 Seconds of Kettle Bell Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Imperial Goblet Squats
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Kettlebell Lower Leg Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Run a lap around the parkinglot

Round 2
45 Seconds of Right Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Leg Roman Dead Lift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Wide Leg Kettlebell Deadlift
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the Parking lot with the kettle bell hit the speed bump rifle carry, make it to the turn regular, hit the next speed bump riffle carry, get to the turn regular till you get back to the start.

Round 3
45 Seconds of Kettlebell Pass Under Lunges
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Bent Over Rows
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Lap around the parkinglot with the kettlebell make it around the bend and slowsy to the next bend then regular till we get back to the start.

Round 4
45 Seconds of Kettlebell Overhead Press
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Right Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
30 Seconds of Rest
45 Seconds of Left Arm Kettlebell Chest Press On Your Six
30 Seconds of Rest
45 Seconds of Alternating One Arm Kettlebell Swings
Time is is up Recover.

Announcements, Prayers and Praises

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Winter Green Skoal and Cindy

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It was a balmy morning at The Ring, but the mumble chatter was fire. A little warmup and we were off to grab our old friend Mr. Cinder Block.

We celebrated the 80th anniversary of the day before D-Day.

Thang: 4 Corners of pain. Every lap move you cinderblock up one cone. The 4 Corners were:
– Bombjacks
– Dry Docs
– Flutters
– Merkins
Mode of transport was running.

Nice work by all!

– JWow

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“Rain or Shine: Conquer the Workout Grind!”

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Pulled up and it was raining, but that didn’t deter the PAX from posting!

Warm-up:
– Chain Breakers
– Imperial Walkers
– Windmills

Mosey: Under the breezeway to keep the PAX nice and dry.

The Thing:

1st Round:
1. 10 Dips
2. 10 Irkens (Incline Merkins)
3. 10 Derkins (Decline Merkins)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the farthest cone to the right:
– 10 Mike Tysons
– 20 Big Boys
– 10 Squats on your tiptoes
– On the way back: 5 Kraken Burpees at the middle cone.

2nd Round:
1. Bulgarian Squats (10 each leg)
2. 3 Body Builders (Burpee with a plank jack)
3. 10 Fox Holes (WW2 sit-ups, straight leg roll over, and do a Merkin)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey straight to the middle cone:
– Bear crawl to the cone on the track and back.
– 15 Narrow Squats (feet together)
– 20 Dying Cockroaches
– On the way back: 5 Kraken Burpees at the middle cone.

3rd Round:
1. 10 Dips at the bench
2. 10 Irkens (Incline Merkins)
3. 10 Derkins (Decline Merkins)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the cone to the left:
– Run to the dock: 5 Muscle Ups (knee destroyer)
– 15 Carolina Dry Docks
– 10 Lt. Dan’s
– On the way back: 5 Kraken Burpees at the middle cone.

Made these pax get out and get on there six in the parking lot to get wet we did LBC’s and Superman to pull the ripcord. So much for staying dry.

4th Round:
1. Bulgarian Squats (10 each leg)
2. 3 Body Builders (Burpee with a plank jack)
3. 10 Fox Holes (WW2 sit-ups, straight leg roll over, and do a Merkin)
– Mosey to the breezeway: 5 Kraken Burpees at the cone.
– Mosey to the farthest cone to the right:
– 10 Mike Tysons
– 20 Big Boys
– 10 Squats on your tiptoes

Time was up, so we ran back to COT.

Announcements, Prayers, and Praises:

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The Tour de Fort Mill: Where Burpees Meet Churches and Açaí Dreams

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I rolled up this morning and was surprised to see so many pax already there with five minutes to spare. Hopped out of the vehicle to find we had an FNG in attendance. At 6:30am, I gave the disclaimer and we started the workout:

Warm-up:
– 10 Chain breakers
– 10 Italian night clubs
– 5 Side Straddle Hops

The Thang:
1. Run to Harris Street Park
– 5 Kraken Burpees

2. Run to Fort Mill Church of the Nazarene
– Halfway plank for the six
– 5 Kraken Burpees
– 10 Imperial Walker Squats

3. Run to the old Springs building across from The Print Shop
– Stop for the six at the Valero
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups (Omaha this round to 15 Seal team sit-ups)

4. Run to the Fort Mill Church of God
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons

5. First Baptist Church Fort Mill back parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s

6. Run to Unity Presbyterian Church side parking lot
– 5 Kraken Burpees
– 10 Imperial Walker Squats
– 15 WW2 Sit-ups
– 10 Mike Tysons
– 20 Apollo Ohno’s
– 20 Worst Worst LBC’s (this seemed to be a crowd pleaser)

7. Run to Maui Açai Food Truck
– Wait for the six, then 15 monkey humpers in cadence

8. Run to the bottom of Massey St
– Nured up the hill to the entrance to the parking lot

Once at the entrance, we lunge-walked across the parking lot, headed for the transmission line, but I called an audible due to the time and we ran to COT.

Overall, we achieved 3 miles.

Announcements:
– HIM’s Camp
– Hog & Coyote on 6/15

Prayers and Praises:
– Loss of Dark Helmet’s father, Frank
– Kids graduating
– A friend going through a nasty divorce
– Mental health, especially when we are in a funk or injured
– Health of our kids

Great job to everyone who participated today! Let’s keep pushing and supporting each other. Aye!

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Abs, Abs and more abs

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WARMUP: Windmills, Cherry pickers, SSH then mosey

THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total

Message on Q source topic of Missionality: getting out of the comfort zone and taking risk! Work in progress on the word familiarity! Mosey after message

20 Dips, lunge walk, 20 Merkins, bear crawl, 20 SSH’s, high knees, repeat 3 rounds. Same mode of transportation but last round was 20 Derkins, 20 squats, 20 mountain climbers

MARY: 5 burpees, box cutters, Freddy mercuries

ANNOUNCEMENTS: blood drive today

COT: prayer or praise from everyone

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Post Murph cool down

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Mosey to bank for warm up
Mosey to Pike walls for leg ups, derkins, and wall ups.
Mosey to WEP for loop indigenous run w burpees.
Mosey to rear Pike lot for bear crawls and merkins.
Mosey to Massey Hill for 11’s. LBCs and Big Boys.
COT

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Shoulder exhaustion-complete

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WARMUP: Mosey-warm-up 51 SSH
THE THANG: Max shoulder reps 2:00 x2 each Merkins, Dips, CDD, Heels to heaven-

ending with 50 yard sprints-NUR 50 and repeat x4
MARY: out of time
ANNOUNCEMENTS: 3 events this summer
COT: mental health. alcoholism and I shared people usually do the opposite of what they need to, when depressed, they usually withdraw and isolate. They need connection with fellows.

multiple messages-

1.Listen with the intent to understand not to respond!

2.also be careful what you think about? what consumes your mind rules your life!

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Aloha Covid

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Wasn’t sure how this was gonna go since YHC has been sick last few days coming back from Hawaii. Asking Fogerty to have my back if I dropped over. With som solid HIMS showing up I knew I had no choice but to bring it.

And so it began with a nice mosey to our first stop for the warmup SSH, IWs and Mtn climbers. Then to the next stop where we had a wall. Wall sits while each PAX took turns doing 5 merkins went up and down the line for extra credit. Mosey tot the next wall for three rounds (thx Maximus for the suggestion) of dips, derkins and step ups 10 each. Mosey to the next spot for a round of 7s with burpees and squats with a run length of parking lot between. At this point we just gettin warmed up to do a partner DORA 100 merkins, 200 squats and 300 LBCs. Mosey back to COT where Fogerty closed us out with a ladder starting with 5 bombjax, 6 donkey kicks, 7 diamond merkins, 8 big boys, 9 Bobby Hurley and 10 LBCs. Finished right on time

We took a moment to watch the sun rise and do the pledge of allegiance earlier. Remembering those who gave it all for our freedoms that we have every day.

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