Tag: Cyclops

Little Moist Fathers Day tribute

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WARMUP:
Couple of exercises in the COP to loosen up the PAX
Then dynamic around the WEP path with stops along the way for some more exercise moves
Back to main lot where DD took over
THE THANG:
Lunge walk up hill with incremental squats at each light pole 5,10,15,20,25,30
Mosey to hill for Jacob ladder
1burpee 5 donkey kicks

Back to CB where we headed to the playground
Partner 1 – swing crunches
Partner 2 – lap around playground
Swap for 3 rounds
Partner 1 – dips
Partner 2 – lap
Swap for 3 rounds

Back to DD
Circle up for some
Knee tar jai up to 5 rounds
Then into
MAK tar jai for full 9 rounds :stuck_out_tongue_winking_eye:

Back to COT

MARY: Is the Mother of Jesus
ANNOUNCEMENTS:
Nov 7 bourbon tasting
July 4 convergence
The Barry July 22
COT:
Good dads bad dads they all teach us something
Take from it and share with next generation
Be the servant leader you were made to be and love your wives and kids and yourself 3rd #iam3rd

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Dawn Patrol Leg Day

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WARMUP:
Mosey to parking lot by Police Station
SSH
Windmill
Low slow squats
Broga
Toe touches while holding plank
5 merkins

THE THANG:
Moved over to the paved path where we did 4 corners

20 of each, one exercise each corner
Merkins, squats, LBCs, donkey kicks

After round 1 we continued for two more exercises of CDD and calf raises so that we could get closer to the next stop.

Mosey to FM Church of Nazarene
Worked on the stairs for a bit
Each foot each step
Normal
Skip a step
Skip two steps
Bunny hop
Step then squat

Moved over to parking lot where we lunge walked between parking spaces and added a merkin at each line up to 8

Reverse that with CDD and reverse lunge walk

Quick run back to COT where I encouraged Pax to pick their pace, but do not stop.

Airborne hip exercises to finish.
MARY:
ANNOUNCEMENTS:
COT:

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Braden Sucks

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WARMUP: none
THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all
MARY: none
ANNOUNCEMENTS: torture and haire

COT: prayers for all. God bless

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Mumble chattah at the Burn

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WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk
THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x BombJax and Donk Kicks in the middle.
Finished with wall sit while 2 pax jumped out and completed 3 partner merkins.
5 mins of Mary was a hit!

MARY: yes
ANNOUNCEMENTS: Tortoise and Hare and newsletter.
COT: Prayers and Praises for F3 and fellowship.

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Ok it’s 061……what??!?

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WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee

Mosey to the Pike Electric lot

THE THANG: Rugby sprints and swings
Part 1 – rugby sprints

6 rounds – an exercise called in cadence, then a sprint to the middle pole, then a cool
Down jog (soft j) to the far pole
Round 1 – Merkins
Round 2 – Low slow squats
Round 3 – Diamond merkins
Round 4 – Monkey humpers
Round 5 – Lunges
Round 6 – sumo squats

Mosey to WEP swings

At each swing, 5 reps of an exercise, 10 reps of an exercise and 15 reps of an exercise. PAX made all the way around the park.

Total number of swings: ALL OF THEM

Total number of Reps: ALL OF THEM

Even squeezed in a stop at the statue of a historic fort mill figure. It may or may not have been from Spitz’s original home. PAX did monkey humpers facing East.

Mosey to COT

MARY: She wasn’t there. Open to all men.
ANNOUNCEMENTS: You bet.
COT: Remains the 5th core principle as disclaimed at 0615.

YHC was a bit off from the later start time but good to have some built in “disruption” on occasion to build our durability.

The message left with the PAX with was:
The best fruits of this life are an unstained character and acts for the common good. As leaders, what are we doing to cultivate the former and initiate the latter?

Thanks for the call <@U78QN5XU5> . :eye:

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Sink Flag Handoff

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WARMUP: Is for sissies.
THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell it was ten bag tosses mosey back to your bell and block for ten merkins, load back up and carry on.

7s with thrusters and four count mountain climbers with farmer carry each way with the bell and block.

MARY: Circled up, geared up, static hold with everything until you couldn’t. Planked and ten merkins over the span of two minutes to wrap it up.
ANNOUNCEMENTS: Flag handoff to the man <@U088CUMTQ05>
COT: Yep

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Recycled in the rain

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WARMUP:
10 Windmills
10 Imperial Walkers
THE THANG:
Modified 4 corners with three rounds of 30, 20 and 10

Station 1
– side straddle hops
– Donkey kicks
– Penguins
– Run

Station 2
– Mountain climbers
– Squat jumps
– Shoulder taps
– Run

Station 3
– Merkins
– Plank jacks
– Shoulder taps
– Run

Station 4
– Burpees
– CDD
– Run

Rinse and repeat
MARY:
ANNOUNCEMENTS:
Bethel men’s shelter
Tortoise and hare
COT:
– PAX down rang
– Loved ones who are struggling
– Patience with kids this summer

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East side no shows

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WARMUP:
THE THANG:

If you weren’t then you don’t know.

Cyclopse and I decided to save the wienkie and ruck instead. Great conversation with shieldlock.

MARY:
ANNOUNCEMENTS:
COT:

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80 tv commercial: “C’mon everybody, Skip It!!!”

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Warmup:
SSH
Windmill
Cherry pickers
imperial walkers
Hillbillies
Peter Parker’s
Plank
Leg Swings

First exercise:
2 laps around Runde
– 20 merkins / 20 squats x 4
– At pull-up station – 5 pull-ups, while PAX Al Gore (1st), planks (2nd)

Second exercise:
11s – Bobby Hurleys / Calf Raises
MOTs change each time, focusing on techniques to help with sprinting
– Butt Kicks
– 2 x 2 butt kicks: butt kicks twice on right, twice on left
– Normal Skip
– Delay skips – push off with toe
– Fast skip – put foot down as fast as possible
– High Skip (Gump skips) – fist in the air, leg high
– Long skips – increase stride
– B skips – show to know. Extend leg out, mid skip (best to see a You Tube video)
– Normal Skip
– Sprint

Third exercise
– bear crawl to 3 stations
– 15 CDDs
– 15 low slow squats
– 15 big boys

Mary:
– leg lifts
– Flutters

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