Tag: JWOW

Three lessons and……burpees

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WARMUP: Mosey to Kimbrell’s parking lot. The following exercises in candence with burpees in between.

Windmills
Cherry Pickers
Imperial Walkers
Hillbilly Walkers
Seal Jacks
Side Straddle Hops

THE THANG: Mosey to the site formerly known as Footloose

Lesson 1 – Treat the body rigorously so it does not fail the mind.

Partner DORA – 50 burpees, 100 squats, 150 flutter kicks

Mosey to the top of the hill at the parking lot on Monroe White for lesson 2.

Lesson 2 – You have power over your mind, not outside events. Realize this, and you will find strength.

7’s in the lot – Burpees on one end, NUR to the other lunges on the opposite end. Note – Tesla is fast.

Mosey to Print Shop parking lot for LBC’s in cadence and rosalitas in cadence.

Mosey to the Millstone downtown. Touch the Millstone and do two burpees.

Mosey to the Parking Lot on Massey for Lesson 3

Lesson 3 – You should not give circumstances the power to rouse anger. For they do not care at all.

19 merkins of different types at each light pole.
This idea looked better on paper than in reality and the 559 bell rang while in the midst of attempting completion of these. PAX headed back to COT to make the 0600 deadline.

MARY: Was left at the Print Shop
ANNOUNCEMENTS: Many – read your newsletter
COT: always the 5th core principle

Cubbie – thanks for the call. Always a privilege to lead.

:eye:

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Case Keenan and Kel…ley Kapowski

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WARMUP: hops of a side straddle, grass pickers, imperial walkers,

THE THANG:
1 found of beat the deck:

Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout associated. You get it wrong and you do the workout associated and do a lap of different MOT.

Card breakdown:
2 Moroccian night club
3 flutter
4 calf raise
5 hammer
6 shoulder taps
7 big boys
8 Peter Parker
9 burpees
10 Merkin
J cherry picker
Q imperial walker
K LBC
A squat

MOT based on suite
Spade – bear crawl
Club – lunges
Heart – sprint
Diamond – broad jump

Next up was long mosey to the other side of the park and back.

Finished the official F3 deck, we played war with Brawny as the house.

This included, dips, bomber jacks, flutters, merkins and more

MARY: too much fun in the thang

ANNOUNCEMENTS: HIM camp, red truck, fort mill care center, golf tourney

COT: prayers for health of the families in the pax, college kids, patience in family, and job searches

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Sandbag Racing

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WARMUP: ssh, burpees, low slow squat, windmill
THE THANG:
PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field.

Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10 yards, rotate PAX throwing. At endzone, each time run 1 lap with the bag back to endzone. Coming back down the field, 5 squats every 10 yards with reverse overhead bag throws.

Race #2: Bear crawl with one pax dragging the bag. Rotate as needed. Run 1 lap. Crawl bear coming back with bag.

Race #3: walking lunge going down the field. Run a lap with bag. Nur coming back with reverse bag drag.

MARY: briefly
ANNOUNCEMENTS: read newsletter
COT: yes

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Do the work

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WARMUP: SSH,Windmill, Cherry pickers etc
THE THANG: Partner Dora, One works and one mosey with bell:
Curls, Rows, Shoulder press, big boys, bench, a few more…. X 2
MARY: bo time
ANNOUNCEMENTS: News letter
COT: prayers for students and teachers

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Coupon Savings

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WARMUP: Skip handles the warmup w a mosey and SSH, merkens, wind mills and stretching.
THE THANG: Skip took the 1st 30. Ran to Massey hill and conducted partner workout with burpees, squats, lunges and merkens. Mosey 100 yards between reps. I took next 30’w a mosey back to WEP parking lot. 100 counts of chest press, squats, curls, and swings. This was a DORA so the partner farmer carried up hill between sets.
MARY: none
ANNOUNCEMENTS: fill the bus
COT: what happens stays.

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Better late than not at all!!

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Your on Q and plan a great morning then you open your eyes and the clock says 0511
Oh crap is the words and feelings and begin stumbling to get dressed pee and get to AO
While driving I was like I am going to get hammered but we need to face to music even when it’s not the best of intentions.
The PAX were gracious and Slapshot led them well until YHC arrived
#keepposting

WARMUP:
Slapshot had them doing some Tabata
Looked awful
THE THANG:
Mosey to church lot and partner up
8 exercises AMRAP
Partner 1 does exercise
Partner 2 runs lap
See if I can remember all of them
Merkins
Big Boys
Shoulder Taps
LBCs
Mtn Climbers
Flying squirrels
Wide Arm Merkins
Plank Jacks
MARY:
Indian Run back to COT

ANNOUNCEMENTS:
Read Newsletter
Start Using Gloom Schedule
COT:
Own mistakes and face the consequences and trust in the future that you’ve learned

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Old School Beatdown

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WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat.
THE THANG: Mosey to wall: Peoples chair until each person does 5 burpees and then BTW with 5 count each, rinse and repeat and rinse and repeat.
Mosey to short wall: 11s starting with 10 Durkins and 1 Dips then 20 step ups each leg.
Move to grass for Jack Webbs
Mosey to Napa parking lot: 2 parking spot Bear Crawl then 10 squats and 2 parking spot crab walk and 10 lunges each leg. Alternate until we are at the end of the lot.
Mosey to COT for abs.
MARY: Ab Webs
ANNOUNCEMENTS: Forged Fathers for those with children with disabilities.
Trash Pick up.
Care Center.

COT: Done and Done

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Air Force Warfare Beatdown

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WARMUP: SSH-20, Imp/hillbilly walkers 15-each, Cherry Pickers 12, Burpees 5, downward dog and honeymooners 2.
THE THANG: Al Carmichael 10-10 workout. Merkins, Squats, BB Sit-ups, Lunges, Flutter Kicks, Carolina Dry Docks then some wall work around Harris Teeter.
MARY: Flutters 20, Hello Dollies 12, LBCs 16, Freddie Mercury 12, Body Destroyer 1-min.
ANNOUNCEMENTS: Sweaty Barry tonight, Wed – Sextortion Class at Dt Johns UM Church 6pm, Bethel Men’s Shelter first wk of Aug, F3 Nation online tonight.
COT: Prayers for Central TX flooding, Half Shells Mom, Stand Ups friends Dad with possible Alzheimer’s, JWow’s daughter’s 18th Bday, Scalpels health and DaVinci’s father in-law prayers. :pray:

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Ascending/descending weinke board

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WARMUP: SSH/IW/HW/Stretches/MN
THE THANG: Started with a lap around WEP + 25 burbees along the way. Parking lot as ending/descending weinke after exercise run to top parking lot and do burpee 1/2/3/4/5/4/3/2/1
MARY: Extended Mary, because I forgot it was an hour workout. Around the horn calling out exercises
ANNOUNCEMENTS: RYN
COT: I prayed us out and we joined in together with the Lord’s Prayer

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