Tag: Cyclops

0 burpees

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WARMUP:
SSH, windmill, low slow squats, butt kickers, high knees, soccer hips
THE THANG:
Perform an exercise at a column, then move down two columns and perform the next. Repeat this twice. Run back to the beginning.

Round 1, 3, 5
Side lunge – 10
Jump squat – 10
Mode of transportation was bear crawl

Round 2,4,6
Merkins – 10
CDD – 10
Mode of transportation- lunge walk

Round 7, 9
Leg raises – 10
LBCs – 20
Crawl beat

Round 8, 10
Dips – 15
Can’t remember
Lunge walk

Finished with airborne hip exercises

MARY:
ANNOUNCEMENTS:
COT:

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Rainy day

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7 men showed up for a rainy day. YHC was not feeling it, but I had route planned and was on Q so I showed up. YHC decided to ruck with Crabcakes and Assasin while 3 others may or may not have taken the route I suggested.

Motto for the day:
Showing up is half the battle

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Tour de grounds

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WARMUP: mosey to Grace Presbyterian
Various exercises in cadence with burpees mixed in. Finished with 10 6-count burpees in cadence before moseying to behind red bowl

THE THANG:
7’s – Merkins and Sumo squats – building to parked semi and back.

Mosey to East facing wall off Harris teeter.
BTTW and wall sits – 2 rounds wall sits and Australian mountain climbers

Mosey to front lot of Harris teeter for 7’s with burpees and lunges.

Mosey to COT for 1 minute of geometry class and protractors.

MARY: See above and Nope – open to all men

ANNOUNCEMENTS: Took place

COT: 5th core principle

Thanks half shell for the call. :eye:

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Pretty warm for 17

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WARMUP: pledge
THE THANG: mosey over to Academy and Monroe white
Hill pendulum from parking lot to parking lot on Monroe white – 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10 lunge jumps/lunges at 160. Rinse and repeat.
MARY:
ANNOUNCEMENTS: D2DB
COT:

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I’m Good

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Cold but not too cold at the Ran h.

Started with brief warmup then ran to the school drop off circle.

At the circle we partnered up and played catch me if you can for 4 laps around the circle.

To give the pax a break I talked a bit about what being “good” means. Several years ago I thought I was “good”. Ppl would ask how are you … “I’m good “.

Truth is I wasn’t . I wasn’t healthy , I wasn’t happy and I wasn’t my best self. Thankfully I joined F3 and realized what good actually meant. If I want to run fast… I surround myself with faster ppl.

After that we did a Tabata focusing on legs, shoulders, abs and a Jack series to keep us moving.

Got back in time to COT for som flutters.

Thanks to rainmaker for the opportunity!!!

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A construction free jog.

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WARMUP: A little stretching for those who arrived before 0515
THE THANG: jog – a construction-free zone was found. Yes….really…construction-free

Leave Starbucks and take the road past the front of the library and go right on to nations commons.
Cross Sutton onto Richard’s crossing
Left on front street
Circle Berkshire Heights as many times as pax desired before coming back the way we got to Berkshire
Tesh loops were also optional add ons for those distance accuracy enthusiasts.
MARY: she wasn’t there
ANNOUNCEMENTS: took place – D2D events dominated the slate. Read your newsletter.
COT: 5th core principle

Until next time….. :eye:

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Daytona 500 with all the smells

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WARMUP:
SSH
Windmill
Butt kickers
High knees
Soccer hips
Broga

THE THANG:
Daytona 500
5 exercises 25 reps each for 4 laps
Merkins
Squats
SSH
Calf raises
LBCs

Total of 500 reps when completed and roughly one mile.

With some time to spare we bear crawled a little and crawl beared a little too.

At the end I was able to introduce Pirate to some new exercises such as Dirty Myrtles and Airborne hip exercises, fan favorite for sure!

Thankfully the bakery was in full working order and the dumpster smells were not. We worked hard enough for all Pax to have one doughnut.
MARY:
ANNOUNCEMENTS:
COT:

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No rain, no pain

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WARMUP: Some of the usual windmill, IWs, etc
THE THANG:
The rain was light but steady throughout and it didn’t scare off any of the pax. 36 degrees and wet — I’m grateful anyone showed up but I was especially grateful to see my co-Q Trucker. We used the morning as a faceoff between Trucker repping Penn St and DD repping Notre Dame in advance of the CFP game the following Thur.

Trucker led off with a history lesson of the rivalry that started in 1913. His upper body sequence included the list below with 19 reps on the first round and 13 reps in the second round.

Chest press
Skull crushers
Lat swings
Shoulder press
Front shoulder raises
Upright rows
Bent over rows
Curls
LBC
Mosey to funeral home and back

DD took over halfway through for a lower body sequence that included 4 quarters (4 rounds) of the following:

Cleans R/L
Goblet squat
Racked lunge R/L
Goblet calf raise
Swings
Core exercise
Mosey to front of church and back

It was a great .morning (once it was over) and a great warm up for the Irish victory 4 days later!

MARY: nah
ANNOUNCEMENTS: wine event, D2D, etc
COT: yes!

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