Tag: Cyclops

Remember 9/11

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WARMUP:
THE THANG: partners up while partner 1 runs hill partner 2 does 9 burpees, 11 squat jacks, step ups until partner returns rinse and repeat for entire workout. Climbing stairs and being prepared for whatever comes our way is what we get to do and need to be prepared to do. Keep up the hard work.
MARY:
ANNOUNCEMENTS: inverted, convergence, golf
COT: prayers for our country and being the light to our neighbors. Show kindness and love

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The 6 Rights make a Left Baxter Loop

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WARMUP:

THE THANG: Run 3.2 miles on large Baxter loop :
Market
R on Gardenia
R on Morris Hunt
R on Downing
R on Berkshire
R on Tuckerton
R on Richard’s Crossing
Back to COT
MARY:
ANNOUNCEMENTS:
COT: fight or flight – what is your choice today?

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Weinke Routine at Block Party

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WARMUP: mosey, Shuffle, butt kickers, high knees

THE THANG: exercises in cadence
Routine 1
– merkins
– Seal jacks
– Derkins
– Moroccan night clubs
– Hand release merks
– Overhead claps
– Incline merks
– Donkey kicks

Bear crawl and lunge walk

Routine 2
– squats
– Peter Parker’s
– monkey humpers
– mnt clmbers
– Step ups
– Big boys
– Low slow squats
– LBCs

Bear crawl and lunge walk

Repeat Routine 1

Bear crawl and lunge walk

Repeat Routine 2

Mosey

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Up yours!

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WARMUP:

Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags)

THE THANG:

Starfish Routine or as Change Order called it, “Spread Eagle”

Center complete three man makers with sandbag every time you were back in center, 17 times total

complete x amount of reps at each of the 4 corners

Increase reps each round, 20, 25, 30 and 35

Exercises

CDD
Hand Release Merkins
LBCs
Monkey Humpers

MOD changed per round

Lunge walk
Bear crawl
Crawl bear
Walk :rolling_on_the_floor_laughing: (After 501 reps we were a bit fatigued)

From there we moseyed to the pull-up bars because BAOPS.

Took turns calling out ab exercises while one PAX did pull-ups to failure
:two: rounds of this was sufficient

Mosey back for Mary

MARY: 3 minute more of her
ANNOUNCEMENTS:
Golf tournament
Invergence
Convergence
Fundraising for clean water for Kenya will be starting up!

COT: lifted up DDs M, Badlands, and praises for Pax supporting one another!

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Partners, Light poles and Blimps

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WARMUP: Mosey to the side of the school for exercises in cadence:
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Side straddle hops

THE THANG: part 1 – partner up and either people’s chair or BTTW while partner 2 runs to the end of the lot and back. 3 rounds

Part 2 – Blimps at the light poles

At each pole pax added an exercise on the way up and dropped one on the way down. Burpees were never dropped – just because

5 – Burpees
10 – Lunges
15 – Incline Merkins
20 – Merkins (Modified to CDD’s on the downhill portion)
25 – Pulse squats AKA Monkey jumpers
30 – Squats

Two lessons from Seneca shared at the top of the hill

1 – we suffer more in our imagination than in reality

2 – he who suffers before it is necessary suffers more than is necessary.

How often in our lives do we let our perception of events influence us poorly? Our response is all we control – the event doesn’t care how we feel about it.

After 11 light poles worth of “fun”……back to COT

MARY: Just enough time for protractors and rosalitas with just a few hello dolly’s. That took pax to 0715
ANNOUNCEMENTS: Many – read your newsletter
COT: 5th core principle

Thanks for the call, Float Bridge. Honored to lead. :eye:

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Labor Day laps in Baxter for Flight Plan

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WARMUP: Um-yep
THE THANG: Baxter loops behind YMCA which covered Sixth Baxter, Sutton Rd and Market Street.
MARY: Does stretching count?
ANNOUNCEMENTS: Plenty of announcements- Invergence, Golf tournament and read your Sunday newsletter!!
COT: Yes

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10 for 9 rounds and three stoic lessons

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WARMUP: quick jog to the fire hydrant and back to the bells for warm up – all exercises I/C
Windmills
Cherry Pickers
Imperial walkers
Hillbilly walkers
Moroccan night clubs
Low slow squats
Hold people’s chair w/ MNC’s

Bells to the corner of the lot for Main event

THE THANG: 9 rounds
3 exercises per round with a run across the lot and back after each round.

Station 1 – 5-10-15 (4 rounds)
5 – manmakers
10 – goblet squats
15 – swings

Station 2 – 10-15-20 (3 rounds)
10 – merkins on the bell
15 – swings
20 – hammer curls

Station 3 – 15-20-25 (2 rounds)
15 – tricep extensions
20 – flutters w/press
25 – swings

Three stoic lessons were shared from Seneca and Marcus Aurelius – one at each station.

MARY: enough time for protractors with the bell held high as well as rosalitas – took us to 0600

ANNOUNCEMENTS: you bet – all of them

COT: 5th core principle

Thanks 63 Bravo for the call. :eye:

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Cards at WEP

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WARMUP: Stretchy things
THE THANG: Lap around park stopping at swings alternating between 20 merkins and 20 squats. Mosey over to lot in front of old springs building. 17 bombjacks, 17 plankjacks,and 17 v-ups. Take a lap. Repeat with 15s then again with 13s. One additional round of 17 dips, 17 calf raises, and 17 flutters them mosey back to amphitheater. Simple in between card game. Start with a pot of exercises (laps, burpees, merkins, squats, lbcs). Flip 2 cards and PAX wager if next card is between the values. If next card is inbetween, then group does wagered exercises and pot is reduced. If card is outside, group does wager but pot grows. Intention was to do everything left in the pot when cards were done but I overestimated both number of reps and basic card math of PAX. I’ll try this again but I learned I need to make some adjustments.
MARY:
ANNOUNCEMENTS:
COT:

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Legs and core plus broga

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WARMUP:
Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches

THE THANG:
Leg web :leg: :spider_web:
1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive to 10 squats and 40 calf raises
Run to bars, not really, we couldn’t run, so speed walked to pull up bars.
Run to bottom of hill, 10 SSH, NUR (run backwards) to first tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to second tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to third tree :deciduous_tree: and do 5 squats; run to bottom of hill, 10 SSH, NUR to fourth tree :deciduous_tree: and do 5 squats; a few pax did an extra circuit.
ABS web
1 big boy sit up, 4 heel touches; 2 BBSU, 4 HT… progressive to 10 BBSU and 40 HT. Lots of mumblechatter after this one.
Mosey to COT AREA

MARY:
Broga for 13 minutes. Great way to end a simple but effective workout.

ANNOUNCEMENTS:
flag handoff to Splinter; 3,4,5 and 6 folds by different PAX

COT:
Stays in COT

TINSEL :christmas_tree:

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