Tag: Cyclops

Pocket Rockets

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WARMUP: ran to auditorium, merkins, stretches, we talked about inches etc.
THE THANG: game of poker A,K,Q,J,10-2. Fun was had by all. Lots of pain dishes out. Helmet came out on top with pocket rockets
MARY: throw out New Year’s resolutions. Focus on 2 degree shift.
ANNOUNCEMENTS: newsletter
COT:prayers to be better men and leaders. For our lord to help us make lasting change

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8-Blocker: Partner Work

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WARMUP: Typical stuff
PARTNER WORK:
– 200 yds partner carry
– 200 yd wheelbarrow
– 200 yd partner push
DORA – partner runs a lap while other partner:
– 50 burpees
– 100 decline merkins
– 150 dips
– 200 step ups

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Golden Corral 2024 Kick Off

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WARMUP: The pax were disclaimed and we slow moseyed toward the east side of the parking lot for COP
THE THANG:
COP (all in double count cadence)
SSH x 25, windmill x 10, imperial walker/hillbilly walker x 20, low, slow squat x 20, CDD x 10 hold/right, left leg/arm high/6″ hold/downward dog/honeymooner/6″ hold, jumping lunge x 20 (crowd pleaser), Rosalita x 25, wide arm merkin x 10/6″ hold/mountain climber x 25
Mosey to the retaining wall for 9’s. (burpees and dips).
Mosey to the front of HT, line up and lung walk/squat the distance of the parking spaces.
Indian run through the parking lot. Last man drops and does 3 merkins before running to the front.

MARY/OTHER:
Freddie Merc x 25, Pretzel crunch x 25, Hello Dolly x 25.
The Infamous Airborne Hip Abductor routine.
Body Destroyer for 60s

ANNOUNCEMENTS:
Damn to Damn Bar in Feburary, Fish sticks/Slap Shot cryptic CSAUP in 2 weeks. All we know is that it’s 4 man teams and it’s at TCES on a Saturday (read your newsletter)

COT:
Prayers for Huffy’s mother (illness), Change Order’s daughter (wisdom teeth). Praise for Cyclops wife celebrating a birthday!

It was a privilege to lead the men today on the 1st Golden Corral workout for 2024. Thirty degree, dry air never felt so good! If you don’t post in the winter time, you are really missing out. Slow Jams announced that the shovel flag will be passed next week so be on the lookout for that. GC is my regular stop on Tuesdays and I’ve enjoyed spending time with him. He was a steady, entertaining presence every week, and did a fine job as site Q. Smuggler was also with us today as he continues his comeback. Keep it going brother! Here’s to another year of F3 at The Fort!

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Just Keep Posting

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WARMUP: Imperial Walker, HB Walker, SSH, Windmill, MNC
THE THANG:
11’s. Merkins, run 50 yards, flying squirrels

Partner Dora

Timer 75 yards run out and back

200 bench step ups
100 Erkins
125 Squats
50 Derkins
100 Calf Raises

Other Thang: 10 wall climbs

Mounting Climbers , slalom run , Big Boy Situps, run back, rinse repeat
MARY: No time
ANNOUNCEMENTS: Bethel Mens Shelter, CSAUP, D2D bar run
COT: Closed in prayer

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Christmas Convergence

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WARMUP:
THE THANG:
Broke out into two groups. Half went with Soup to Nuts to the football field and half went with Sprocket to the grass field
Warmups were done at the workout sites
Soup2Nuts thang at the football field: Partner Dora
50 burpees
75 WWI Situps
75 Squats
75 Merkins
75 American Hammers
200 Clave Boss Clave Raises
75 Dips
Timer: bear crawl 20 yards; run 30 yards; run back 50 yards to workout area

Sprocket thang at the grass field: Wheel Spoke

Center Hub: 5 burpees

Spoke 1: Rd.1 25 merkins bear crawl to center hub; Rd.2 50 squats broad jump to center hub; Rd.3 40 lunges crawl bear to center hub

Spoke 2: Rd.1 25 Bomb jacks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 shoulder taps, crawl bear to the center hub

Spoke 3: Rd.1 50 American hammers, bear crawl to the center hub; Rd.2 100 calf raises, broad jump to the center hub; Rd.3 100 Side straddle hops, crawl bear to the center hub

Spoke 4: Rd.1 100 Flutter Kicks, bear crawl to the center hub; Rd.2 80 mountain climbers, broad jump to the center hub; Rd.3 50 LBCs, crawl bear to the center hub

After 26 minutes Group 1 and Group2 swapped workout sites and did the workout.

MARY: None

ANNOUNCEMENTS:
COT: Cake Boss closed us out in prayer

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Pushing with a Purpose

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WARMUP:
– SSH, WM, mosey to hill
THE THANG:
– Dora: 100x pushups, 200x humpers, 300x calve raises // run to stop sign at hilltop
– 4-corners: various gear at each corner, bear crawl to next station after timer went off
MARY:
– Airborne hips
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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The 2 big questions

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WARMUP: mosey to the band stand after disclaiming- all exercises I/C – SSH, MNC, windmills, imperial and hillbilly walkers, merkins and planks.

THE THANG: two important questions – pax started by answering question 1 with the two words you want to be said in describing you in 2024.  After answering with the chalk, pax moseyed to the bus loop for 7’s. The exercises changed with each lap.

Mosey to the side lot for question 2 – “what will you do to make your answer to question 1 clear?”  Then pax took the hill and changed the mode of transportation every few light poles until the top was crested.

5 merkins at very light pole on the way back to COT.  Note: there were a lot of light poles.

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

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The 2 bug questions

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WARMUP: mosey to the band stand after disclaiming- all exercises I/C – SSH, MNC, windmills, imperial and hillbilly walkers, merkins and planks.

THE THANG: two important questions – pax started by answering question 1 with the two words you want to be said in describing you in 2024.  After answering with the chalk, pax moseyed to the bus loop for 7’s. The exercises changed with each lap.

Mosey to the side lot for question 2 – “what will you do to make your answer to question 1 clear?”  Then pax took the hill and changed the mode of transportation every few light poles until the top was crested.

5 merkins at very light pole on the way back to COT.  Note: there were a lot of light poles.

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

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The 2 bug questions

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WARMUP: mosey to the band stand after disclaiming- all exercises I/C – SSH, MNC, windmills, imperial and hillbilly walkers, merkins and planks.

THE THANG: two important questions – pax started by answering question 1 with the two words you want to be said in describing you in 2024. After answering with the chalk, pax moseyed to the bus loop for 7’s. The exercises changed with each lap.

Mosey to the side lot for question 2 – “what will you do to make your answer to question 1 clear?” Then pax took the hill and changed the mode of transportation every few light poles until the top was crested.

5 merkins at very light pole on the way back to COT. Note: there were a lot of light poles.

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

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Block Puddle

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WARMUP: Mosey to WEP stage. It was not dry. SSH, Imperial  Walker, Low Slow Squat, Cherry Pickers, Windmills. 15 count
THE THANG:
-Native American run round WEP w 6 dropping for 1 burpee.
-Tabata – 45 seconds of big boys, flutters, hello dollies, and LBC’s
– Mosey to dryer parking lot for a few rolls of Polish Dice (belongs to Fresh Prince). 30 🐸 jumps, lunges, and squats. Dice was not cooperating so abandoned and moseyed to large hull across from Veterans Park.
-7’s w burpees at top of hill and jump squats at bottom.
-20 merkins in cadence.
-Mosey back to COT
MARY: Abb exercises performed by Cohiba, Dark Helmet, and Cyclops.
ANNOUNCEMENTS: could have done a better job with this as a site Q.  🙄
COT:Praises for patience, family time over Christmas, recent loss of PAX mentioned by Slaughter.

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