Tag: Cyclops

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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Minnow Pond – 8/21/25

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17 at Minnow Pond for 3.5ish miles and a bounty of plank jacks, HR merkins, jump squats, and flutters. Route: Confederate, Country Club Dr, Academy, Monroe White, repeat 2x.

My message: Who is watching you? Is it someone younger? Older? What would they say about you? Are you leading by example? Are you leading through your words?

Thanks for the opportunity <@U686LEPLH> .

<@U03066JLPM0> <@U038GMXLKFC> <@UGND8G4TD> <@U02DKM63B7B> <@UJKGM3VKJ> <@UMB4FRCMA> <@U08GGTLHL> <@U038UMUEB29> <@U5DKASDQU> <@U5RTPS4M8> <@U6AS1MBPG> <@UMRNJ46AW> <@U04M7P605SM> <@U01NGHPR2HW> <@U01BA80UZCY> <@UST30T7FF>

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Swole city, bro! Fist pumpin’ through the burn, lookin’ fresh for the boardwalk. GTL all day, don’t sleep!

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WARMUP:
• 20 SSH IC
• 10 Windmill Cherry Pickers IC
• World’s Greatest Stretch (both sides)

THE THANG:
AMRAP Circuit – 40s on / 20s off (4 rounds)
1. KB Swings
2. KB Goblet March
3. Suitcase Deadlifts
4. Cross Body Curls
5. Alternating Bent Over Rows
6. Lunge w/ KB Pass Through
7. Lunge w/ Waiter Press
Active Recovery Between (most) Sets:
• Planks
• Goblet Squats
• KB Carries
Core Finisher – AMRAP (40s on / 20s off):
1. Around the World
2. American Hammers
3. Overhead KB Dying Cockroaches
4. Bear Plank w/ KB Pull Through
5. LBCs w/ Overhead KB
6. Flutter Kicks
7. KB Halos
8. KB Lateral Swings
9. Plank to close it out

MARY:
ANNOUNCEMENTS: bethel men’s shelter, HIM camp.
COT: Prayers for all.

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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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Mondays for the boys

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WARMUP: nah
THE THANG: harvest pointe and back
MARY: one burpee
ANNOUNCEMENTS: golf tournament, care center, invergence
COT: prayers for DDs M and marriages

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I’m a Soul Man…. ?

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WARMUP: N/A
THE THANG:
It was raining and we were rucking
3.0 miles with slight inclines
1 giant frog
Lots of puddles
Fellowship all along the way

MARY: N/A
ANNOUNCEMENTS:
Read newsletter
COT:
Be the identity you want to be not what the world says you are

For me:
I’m a Christ follower
Husband to my M
Father to awesome 2.0
Leader in my community and church
Who happens to earn a check from BoA.

What’s your identity?

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