Tag: Cyclops

Moist Shovel Flag Transfer

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Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet.

WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches, in-cadence SSH, Windmills, MNCs then ruck on and walk around parking lot

THE THANG:
3 sets of 11s with shortening travel distances

Set 1:
Ruck on
Ruck shuffle full length of parking lot
Merkins on one side, squats on other side

Set 2:
Ruck off
Suit case carry between first two parking lot jut outs
Squat thrusters on one side, bent over rows on other side

Set 3:
Ruck off
Bear crawl ruck pull throughs on field between fence and random pile of clothes
Manmakers on one side, curls on other side

MARY: no time

ANNOUNCEMENTS: shovel flag handoff to Falcon Crest

COT: yup

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Slippery when wet

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WARMUP:
Run up to drug store, cross over and head back to parking lot in front of Springs.
SSH
Windmill
Inch worm merkin
Low slow squat
Squat pulses
THE THANG:
Move up to the sidewalk to the garden with wall

3 rounds
5 each leg Bulgarian split squats
10 step ups
10 derkins

Mosey to stage at WEP
Start down front of stage for 7s
Burpees at the bottom and LBCs at the back of stage.

While jumping the wall, YHC took a spill and scratched up leg pretty bad. Note to self to be careful around stage when it has rained.

Mosey over to playground for 3 rds of the following
5 pull ups
10 merkins
15 swinging crunches
Run lap around playground

3 rds of the following
10 bomb jacks
10 derkins
10 big boy sit-ups
Run lap

Mosey back to COT for a little stretching before 6:00.

MARY:
ANNOUNCEMENTS:
COT:

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Run Forrest, Run!

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We ran.
Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, back to COT.
Extra mileage option: Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, left on Jackson, right on Harris, right on Munn back to COT.

Nobody got lost! At least I don’t think so.

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Laps Around Kingsley

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WARMUP: None… Forgot the Disclaimer too for what it’s worth…

THE THANG: Laps around Kingsley stopping at the backside corners for

10 – Curls
10 – Overhead Presses
10 – Overhead Squats

And

10 – Bent Over Rows
10 – Triceps’s Extension
10 – Overhead Squats (fan favorite)

At the front corner by Brix we did 20 step ups per leg.

We made 2 laps (plus the side road the first time around). Just under 3 miles

MARY: Got in some LBCs and AHs for the last few minutes

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I love front squats

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Dora with farmers carry, running and bear complexes (hang clean, front squat, press, back squat = 1 rep) around 60-70 reps completed with 800 meters for farmer carry. Bag toss overs with man makers. Finished by a row, press and front squat on repeat for five minutes.

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Unexpected

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WARMUP: yep
THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups.
MARY: 50 flutters with slow merkins
ANNOUNCEMENTS: check your newsletter
COT: praises for everyone coming out

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Zipper Deconstructed Burpees

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WARMUP:
Run up to old Hardee’s parking lot. 10 SSH

THE THANG:
Zipper. For every road we headed east on, we did 10 squats at the start, 10 merkins when we crossed Springs, and 10 bomb jacks at the end. For the west-bound trip we did burpees when we crossed Springs (1, then 2, then 3, then 4). We were movin’ this morning. 3 pax got in 4+ miles.

Got back to COT in time to make one sprint up Massey.

MARY:
Flutters
American Hammers
We ended just a shade after 6am, and LongDuck wanted a refund of the extra few seconds we went over. The check is in the mail.

Great work done by all. FunHouse, thanks for the opportunity to serve.

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4 corner….ish 4-11-23

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WARMUP: Mosey to the middle school loop for:

Windmills, Imperial Walkers, Seal Jacks, Side Straddle Hops and of course burpees in between – working down 5-4-3-2-1

THE THANG: 4-11-23 – at each corner:

Round 1 – 11 burpees and 23 squats

In between – Wall sits with gratitude

Round 2 – 11 merkins and 23 lunges

In between – BTTW with gratitude

Round 3 – 4 burpees, 11 merkins and 23 side straddle hops

On the way back to COT – burpees at light poles – just because.

MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

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Block Burpee Blast @ Ring of Fire

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WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

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