Tag: Wheaties

WEP Stations

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WARMUP: windmills, hillbilly walkers, moseying, toy soldiers, knee grabs, arm stretches
THE THANG:
Playground Station
C.H.I.P.S. and Dips
Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park bench, and a lap around the playground
C – Calf Raises, Dips
H – Hello Dollies, Dips
I – Imperial Walkers, Dips
P – Parker Peters, Dips
S – Squats, Dips

Mosey to Sidney Johnson Station
Paula Abduls using trees to the left of the path to Looms
5 Overhead claps + 5 Big Boys

Mosey to Calhoun Street Park Station
Bearway to Heaven

  • Parking lot lines
  • Bear crawl 1 space + 7 burpees
  • Bear crawl 2 spaces + 6 burpees
  • Bear crawl 3 spaces + 5 burpees
  • Bear crawl 4 spaces + 4 burpees
  • Bear crawl 5 spaces + 3 burpees
  • Bear crawl 6 spaces + 2 burpees
  • Bear crawl 7 spaces + 1 burpee

Mosey to WEP Parking Lot Station
Triple Nickels
PAX selects exercise for the group, then 5 reps at bottom of hill, 5 at the top of the hill, 5 more at the bottom
Phrasing is important: I asked everyone to choose their favorite exercise, forgetting Wheaties was in attendance
Dojo – Derkins (when I asked Dojo to start us off I think Cyclops yelled out 'DON'T BE DUMB')
Wheaties – Burpees
Bowzer – Big Boys
Only Fans – SSH
Dark Helmet – Nothings
JWOW – CCD (I think)

MARY: throughout

ANNOUNCEMENTS:
Upcoming volunteer events – CRI, Stuff the Bus
Read your newsletter
BBBB in November
Cannoli Run 2027 next May

COT:
Patience for parenting, family relationships
Seek out wisdom

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‘Merica 250

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WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

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You Will Struggle!

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WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises

THE THANG:
Mosey to playground and pick a partner for Dora

100 Penguins / transit with bear crawl & crawl bear
200 Shoulder Taps / transit via lunge & backward lunge
300 Flutters / transit via run & nur

Mosey to picnic WEP area and pick new partner

Partner 1 planks while Partner 2 does Step ups
Rinse & repeat with Bulgarian Split squats
10 Burpees

Mosey to FM Town Hall picnic area

Pax chose exercise and a dice roll determines the # of reps, including Merkins, Burpees, Squat Jumps, Squats, Freddys & more

Mosey home

MARY: Included in Dora series

ANNOUNCEMENTS: July 4th convergence at Catawba Ridge 0700 launch time

COT: The theme today was built around Struggle because the Summer Steam has kicked into high gear and the core of the F3 engine for me is Shared Suffering. These pax suffered through a tough workout with grit and encouragement throughout. The Struggle in the Gloom can be hard, but the hardest struggles come once we leave the parking lot after COT. The suffering life deals is real and difficult. And the personal struggles that exist inside the heart and mind can be the toughest of all.

Don't believe the lies in your head that other men aren't struggling. We all struggle, from the sharpest and fittest Nantan to the gimpy pax trying to get off IR. DON'T STRUGGLE ALONE! The reason we post is to build the grit and the brotherhood that will get us through every struggle!

Appreciate the contributions of all throughout the workout and in COT!

Thanks for the invite JWOW! You were missed.

#KeepPosting

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AI Gone Wild

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The talk of the morning was about the AI videos created by JWOW had gone off the rails. The conversation would take our minds off the wet and rainy weather.
We began with a trip around the park stopping at each swing for an exercise. We detoured twice out in the field to enjoy the moist grass. Next, we made our way to front of Pike Engineering where we did three rounds of dips, derkins, split squats. Short trip to the adjacent parking lot for three rounds of partner exercises, Partner 1 ran while Partner 2 did muscle ups on the brick wall.
Next, we bear crawled to the top parking lot, continue our journey to the parking lot across from the Donut Shop. We did a short version of concaine bear. Ran it backways, replaced merkins with CCDs.
We made our way to Print Shop for 10 good pull-ups. Back to WEP for a round of 7s and a bear crawl around the theater.

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Padre-Sandbag

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WARMUP: the usual suspects
THE THANG:

  1. Catch me if you can: 1 pax walks w/ Sandbag or chosen coupon… Other (at each handoff), does 10 BBSU, 20 monkey humpers then moseys up for handoff
  1. Pitt-stop at Playground for Dora:
  1. 1 pax lunge-walks out to can & moseys back
  2. Other pax completes:
  1. 50 knee-tuck merkins on Swing
  2. 50 Bulg-Split-Squats on Swing (25 ea. Leg…swap every 5)
  3. 60 swing-jump squats (alternate every 5 forward/backward)
  4. 80 Inverted Rows on Swing
  1. Pitt Stop at Hill:
  1. Nur Up / Crawl-Bear down
  1. at music area: alternating Jack Webb: 1 man maker, 4 inverted rows, … 2–8, … Up to 5–20
  • 1 PAX with sandbag doing this, while the other holds wall sit

MARY: ab-lab
ANNOUNCEMENTS: cannoli run, other newsletter type stuff
COT: held… Several prayers lifted up for a recovery for medical procedures , anxiety over job-transitions, etc. Lord be praised.

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Corporate (not) approved)

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All enjoyed immensely my Q, especially the Corporate Headquarters representative, the Darkest of all Helmets.

Also, my oldest son was there, so I was under a tremendous amount of pressure to perform.

WARMUP: Yes – we ran circles around each other

THE THANG:

CHASE DOWN
Partners Chase each other across the park
Partner 1 takes off at 50%
Parnter 2 counts to 5, then chases him down.
When you catch your partner then 50% to across
the park

Repeat across park

Mosey to hill
Partner line up behind each other (be sure to ask someone who was there)
Indian Bear Crawl up the hill
WAIT ON THE SIX, jog back down the hill
REPEAT for everyone's pleasure

Lunges together up the hill

Mosey to playground
Partner up

Partner PLANKS, partner runs
Partner DIPS,
Partner GRAVE DIGGERS,
Partner DONKEY KICKS
Repeat

Indian Run around half the park, back to the dreaded hill

Lunges up the hill, then to the amphitheater

MARY: Yes, concluding with Peter Pointers
ANNOUNCEMENTS: Yes
COT: Strong COT with encouragement from many

Thanks, JWOW —– a lot — glad you were there —

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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Islands of Adventure!

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WARMUP:
Start at flag and mosey around a bit heading towards parking lot behind Panera
Windmills
Imperial Walkers
Hillbilly Walkers
5 Worst Merkins Ever OYO

THE THANG:
Island Adventure #1 (~15 parking spaces):
Half Wilt Chamberlains
Line up at island, do 50 LBCs
Run to the next island (100 feet away) and do 50 squats
Return to the first island, do 50 flutters (count one leg)
Lunge walk to next island

Island Adventure #2 (~10 parking spaces):
25 Overhead Claps
Cocaine Bear Crawl to other island
25 Shoulder Presses
Cocaine Crawl Bear or CBC or standard bear crawl or lunge back to start

Island Adventure #3:
Railroad Tracks to middle of parking lot
Spacing = 2 parking spaces
Hurdling optional; low planking required

Repeat Half Wilt Chamberlain

Railroad Tracks to end of parking lot

Fibonacci HIIT stations on the way back to flag
5 merkins
8 shoulder taps
13 jump squats

MARY: yes, indeedy
ANNOUNCEMENTS: Bethel, 1st-F events, Cannoli
COT: cancer sucks, job eliminations, ripples

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Moderate until it isn’t

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WARMUP:
80 SSH in cadence for Flounders bday
Squats
Broga
THE THANG:
Mosey to the Springs building near front by the garden area

10 dips
10 derkins
10 crazy leg twist

10 dips
10 derkins
10 Bulgarian split squats each leg

10 dips
10 derkins
10 squats

10 lbcs with feet on wall
10 penguins with feet on wall
10 each side pretzels

Repeat above again for 2 total rounds

Mosey down by police station find a curb and do some jump ups in plank position
Start at bottom and push/hop up to the top of curb with your arms

Mosey back toward COT for the grand finale
11s on the hill
Burpees and squats
MARY:
Ran out of time
ANNOUNCEMENTS:
Tortoise and hare
Greater Than
Q vs Q
COT:

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