Tag: Cyclops

In Honor Of September, 11, 2001

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WARMUP: All PAX but Shield dropped in the plank with their ears wide open to listen to our brother Shield share his experience as an NYPD officer on 9/11/2001. This included the names of a few of Shield’s fallen brothers. Some of us have been fortunate enough to hear him talk about that day but every time I hear it, I take away something new. This morning was no different.
Following the plank, we mentioned a few numbers of significance for the PAX to think about:
9 & 11: This was obvious
22: Years since that day 22yrs ago
100: The number of days Ground Zero in NY smoldered
ALL PAX 100 Side Straddle Hops (50 in cadence) & 22 Burpees

THE THANG: Grab your bell and meet over by Clickbait’s trailer where we had more gear. Everyone has a weight of some kind for the following 9 exercises:
11x Kettle Bell Swings
11x Thrusters
11x Goblet Squats
11x Bent Over Rows
11x Overhead Tricep Extensions
11x Big Boy Sit-ups w/ Weight
11x Bicep Curls
11x Standing Lunges
11x Overhead Press

We went through these 9 exercises one more time and occasionally modified the cadence.

In groups of 4, we all got to experience the 200lb sand bags for 4 reps, taking the bag from the hips, to the shoulders, to an overhead position, back to the shoulders and finally, back to the hips. If we weren’t on the 200lb sand bag, we did the same evolution with our own coupon.

Then, back to 22 Side Straddle Hops & 11 Burpees.

MARY: Throughout
ANNOUNCEMENTS: Lots in the newsletter & THE BLOOD DRIVE
COT: Indeed

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Shield Lock Circuits of Fun

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WARMUP: on the field w/Bonsai – SSH’s, Windmills (professional cadence) and a bit of broga….but just a bit.
THE THANG: bonsai – merkin mile – lap 1 – 8 merkins every 100 yards, lap 2 – 6 merkins every 100 yards, lap 3 – 4 merkins every 100 yards. Lap 4 – 2 merkins every 100 yards. Total of 1 mile and 80
Merkins. Flutters until the 6 arrives.

Bonsai Hands off to sir topham hat

Mosey to pull up bars: 10 pull ups 5 merkins, 8 pull ups 10 merkins, 6 pull ups 15 merkins, 4 pull ups 20 merkins, 2 pull ups 25 merkins

We’re now at too many pull ups and 155 merkins, for those keeping score at home.

LBC’s and Freddy’s in cadence until the 6 finishes and hand off to Weezer

Circled the islands of the parking lot around COT – pax could choose transport between bear crawls, crab walks and lunges. Once returned, 20 d/c gas pumpers I/C. Circle again with karaoke or side shuffle and do big boy sit-ups I/C. One more circle either jogging or nurring and upon returning a hand off to YHC

Mosey back toward pull up bars but passing them to the hill for 7’s – krakens at the bottom and squats at the top. PAX completed most of them before 0600 summoned us to COT

Total merkin count – all of them.

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

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1000 is never enough

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WARMUP: SSH, windmills, cherry pickers and mosey
THE THANG: Dora (one runs -one works)
250 Merkins
300 CDD
350 LBC’S
400 SSH
MARY: Core works Planks 2:00 Heels to Heaven 2:00
ANNOUNCEMENTS: Read newsletter, D2D Race Friday 7;00am. sign up

Message: We are always seeking peace and happiness- never achieved through selfish wants and needs always through- helping others and self sacrifice. What are you doing today to get good with yourself..
*call a friend today-that you haven’t talked too
*Do something special for your wife- be a intentional towards your relationship
*volunteer
*exercise-
*spend time with your kids
COT: Prayers for sick and teachers – back to school

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Block Party at Block Party

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Eight men showed up on a humid morning, some stayed up late watching football. This morning everyone would win. Simple loop around the downtown area. Four stops with exercises at each one.

1. Pharmacy – Plank Jacks (10 reps)
2. Parking lot after Rail Bridge – Hand Releasee Merkins (10 reps)
3. Gazebo – Bobby Hurley (10 reps)
4. Memorial Park – Man Makers (5 reps) Cinderblocks, Sandbags, and Kettle bell were available for this stop.

After each lap, we added 1 rep count to each stop. Most got 5 to 6 rounds before time expired.
Great job by all!

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9/11 honoring WOD

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WARMUP: get the sandbags out of the car

THE THANG:
We honored the fallen on 9/11 by completing the number of repetitions for passengers and crew casualties on each of the 4 sites that airplanes struck. Rucks on at all times, we had 2×40#, 1×50# and 1×60# sandbags.

~North tower, 87 casualties
400 m lap with sandbags
20 bend over rows
20 curls
150m lap and switch bags
20 bend over rows
20 curls
150m lap and switch bags
7 man makers

~South tower, 60 casualties
150m lap
20 stepups
40 calf raises

~Pentagon, 59 casualties
50 high pulls, rotate bags every 10 reps
9 man makers

~Shanksville, PA, 40 casualties
150m lap
40 stepups
150m lap

Grab sandbags for a 600m lap, switch bags every 150m

MARY: 2 minutes of man makers rotating bags after each rep

ANNOUNCEMENTS: dam 2 dam, hero ruck for Travis Manion Foundation

COT: prayers for teachers and kids that are back in school, prayers for healing

Tinsel, out

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Find your Joy/ Shovel Flag Hand off

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WARMUP: all Exercises IC: SSH, IW, Squats, LBCs, MNCs- Flying Squirrels between each set
THE THANG: Yog to guardrail on the side of Lowes, 10 Derkins, 15 Dips, 20 step ups. Rinse & Repeat. Then mosey to one corner of Lowe’s & partner up. Partner 1 runs clockwise around the building, Partner 2 run counter clockwise. Meet in the middle for 5 partner Merkins. Run back to startex and do 5 partner Big boys (locking feet together). 3 rounds
MARY: 5 minutes of Broga led by Change Order
ANNOUNCEMENTS: Shovel Flag handoff, Weezer to Peach Stand. Inspired words from both of these High Impact Men.
COT: Find Some Joy in life and share it with others. May it come back to you tenfold.
Short Sale out.

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Bricklayers convention

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WARMUP: 10x ssh, windmills, imp walks
THE THANG: there were 2 stations set up at opposite ends of the school, each with 6 assignments to complete, for example assignment 1 = 25 squats and 20 mike tysons, assignment 2 = 60 lbcs, etc.

Pax picked one station to complete assignment 1 and ran back to the middle to take a free throw. If they made it, they ran a lap around the track and proceeded to the other station to complete assignment 1 there, but if they missed, they did 10 derkens before doing their lap and going to the next station.

Pax alternated stations doing the next assignment each time with the free throw/lap/maybe derkens (probably derkens) after each assignment

Fun was had by all
MARY: nope
ANNOUNCEMENTS: yup
COT: prayers for career discernment and safety at our schools

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“Blindly Following the Leader: Because Questionable Choices Make the Best Stories!”

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WARMUP:
10 SSH (IC)
10 Imperial walkers (IC)
10 Squat to toe touches (IC) this was new for the Pax and the count was hard to grasp.

THE THANG:
Run to the large parking lot.

Burpee broad jump across the parking lot. Stop half way (10 Merkins) keep going til the end
Lt dan back across
Bear crawl half way / Power skip back the other half

Mosey to the hill near Munn rd

A Bones Special :Basketball shuffle up to the top of the hill.
10 Plank tucks at the top, then Basketball shuffle down the hill. 10 Plank tucks

Suicides with the lamp post
First light post 5 burpees
2nd 5 burpees
3rd 5 burpees
4th 5 burpees
Last but not least the stop sign. 5 burpees
Hold Al Gore for the 6

Mosey down Munn to the 2nd entrance. While crossing the street ask the men the Pax what they are struggling with and be prepared to talk in COT. At the entrance monkey humpers till the 6 gets in.

Continue to Mosey to the 3rd entrance. Hip openers, toy soldiers, duck walks. Mosey to the pull up bars

At the pull up bars
Partner up
Partner 1 Dead hang while partner 2 runs to the gate, flip flop.

1st round
10 Merkins
2nd round
10 fire hydrants each leg

YHC was not paying attention to the time and was called out on it so I Omaha what we were doing and headed to COT.

COT & ANNOUNCEMENTS:
Notably we held CSPAN style discussion around the circle on what are we struggling with. It’s important to note that as we went around with each Pax’s voicing their struggles we all related to every one of those aspects. Guys we are not alone and it’s much easier to go this journey through life is undoubtedly more manageable when we stand together rather than facing it in isolation.” I implore you to be more vulnerable in COT. Prayers and Praises.

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Yes, we can play with those toys. But first, we must play with ourselves

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WARMUP:
9 motivators
Low slow squats
Merkins
Peter Parkers

Hill sprints x2

THE THANG:
Mosey to Print Shop
Obstacle course x2
Monkey bars. 1 Burpee for each bar you miss.
1 pullup at each pullup bar
10 dips on parallel bars

Station 1 – the timer
Run to flower shop and back. If you get back early pick up the 6. Scratch that. You WILL come back together. Today’s lesson is on checking your ego and serving your fellow man.

Station 2- pull-ups and dips
5-10-15-20

Station 3 – squats and lunges
5-10-15-20

Station 4 – Curls and Overhead press with the assortment of available gear
5-10-15-20

MARY:
Flutters and American Hammers

ANNOUNCEMENTS:
Bobber read the newsletter to us

COT:
A lousy excuse for a bed at the hospital while your wife is in labor

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Tortoise and Hare (Slow and Fast Movements)

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WARM UP
– Overhead clap tempo x 12
– Tempo merkins x 10
– Upward dog to downward dog x 2
– Repeat Merkins and yoga x2
– Plank kick through x10 (4 count)
– Low slow squat with coupon of choice
– Lunge with torso twist x5 each leg
– Karaoke

THE THANG
Exercise (10 reps each)
– Burpee deadlift
– Bicep curl
– Tri extension
– Squats

Mode of transportation for ~25 yards
– inchworm to frog jump
– Crab walk
– Duck walk
– Long jump

Using coupon of choice, conduct exercises. After completing the list, start with the first mode of transportation followed by a run around the big loop (~0.3mi). Repeat exercises then move to the second mode of transport. Keep going until all modes of transports are finished.

Had enough time to go back to the first mode of transportation. Followed with some cool down.

Cool down:
Michael Phelps x10
Itty bitty circles x10
Deep breathing

ANNOUNCEMENTS: IPX, 9/11 workout and 5K, shovel flag hand offs on Friday.
COT:

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