Tag: Cyclops

Fun with buckets

Leave a comment

Everyone loved my Q this past Friday. We had 3 buckets placed around the parking lot with various exercises to pick from each bucket. Many of you have struggled through it before. If you haven’t it truly is one of the more inventive and talked about workouts in the Fort. Just ask me about it next time. Really.

Somehow Anchorman was the hero as he managed to pick the one ticket that had only 2 burpees. Winner.

We had a great COT, with Spectre bringing his heart after the very long few weeks that he and his family have been through. If you’ve given them a thought or a prayer recently he is grateful.

Boogie Down can use some prayers dealing with some “Senioritis” (as we have been there) and props to Double D for this weekend’s wedding festivities. Sprocket’s excited about a 2.0 baptism and I’m traveling this weekend for the death of my stepfather. I’m sure there were others I’m missing. Safe travels for Peach Stand.

-30-

TClap |
0

Ass Kickin’ Suicides

Leave a comment

WARMUP:
windmill
Imperial walkers
Hillbilly walkers
Cherry picker
Moroccan nightclub

Mosey w/out bell
20 merkins on curb in cadence, mosey
THE THANG:
Lunge walk to front of church
Count off by 4, set up for suicides

Board 1
10 man makers, run
15 goblet squats, run
20 lawn mower pulls – 10 each arm, run
25 American hammers – single count

Board 2
10 curls, run
15 low slow squats, run
20 halos, run
25 big boys, run

Board 3
10 upright rows, run
15 figure 8’s, run
20 overhead press – 10 each arm
25 lbc, run

Board 4
10 snatches, run
15 kettle bell swings, run
20 lunges – 10 each leg, run
25 box cutters, run

MARY:
ANNOUNCEMENTS:
COT:

TClap |
0

Shorties at The Coaches Box

Leave a comment

WARMUP: Brief topics on experiences as a shortie, myself.
Run past the circle by the football stadium for burpees and back to the circle.
THE THANG:
On the curb, 10 Mike Tysons.
At the stadium lot, 3-tier suicides.
To the big gym parking lot for 4-corners.
Run to a corner and back to the center. At the corners:
Corner 1: 10 Deadlifts & 10 Cyclist Squats
Corner 2: 10 V-Ups & 10 10 WWI Situps
Corner 3: 10 Deadlifts & 10 Cyclist Squats
Corner 4: 10 V-Ups & 10 10 WWI Situps
8 Burpees

Run all the way to the other side of campus to the pull-up bars and partner up:
75 Pull-Ups
100 Carolina Dry Docks
75 Heels To Heaven
Other partner runs about 75yds total.

More shortie words (as a dad)

Back to the main COT lot and line up on the 0:
30yd sprint and back
80yd spring and back
100yd sprint to COT

More shortie words.

MARY: Indeed
ANNOUNCEMENTS: Present
COT: 5th Core Principle

TClap |
0

AO The Fort Shovel Flag Handoff

Leave a comment

WARMUP: Motivators, Windmills, Cherry Pickers
THE THANG:
1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch.
2. Crawl bear up Massey St & 10x burpees at the bottom. Al Gore for the 6.
3. Mosey to the Print Shop. 10x Pull-ups
JWOW:Dora @ Fort Mill Church of God
1. 100x Merkins
2. 200x Heels to Heaven
3. 300x Squats
4. Mosey back to COT
MARY: Included
ANNOUNCEMENTS: HIM Camp, Newsletter
COT: Surviving children of domestic tragedy

TClap |
0

Get Right at Acceleration Project

Leave a comment

13 Pax gathered for a downpainment prior to the Acceleration Project and to Get Right for the day. The goal is to grow in every area of your life, not necessarily by leaps and bounds, but inch by inch. The idea of getting 1% better is what ultimately leads to becoming a pro and preparing for the unexpected.

The Thang

Mosey to church parking lot

5 burpees then run to island
30 SSH + 4 burpees then run to island
15 IW + 3 burpees then run to island
10 merkins + 2 burpees then run to island
10 windmills + 1 burpee then run to island
5 burpees

Discuss the impact of Get Right in all 3 Fs

Mosey to FM Baptist lot and grab chalk

Each pax completed one round of each exercise for time and then were challenged to do at least 1 more in round 2

Burpees
Flutters
Wide arm merkins
Bombjacks
Hammers
Lunges
Donkey kicks
Big boys

Mosey home for a quick Mary

COT: Happy Easter

TClap |
0

No talking = leadership opportunities…and a shovel flag handoff!

Leave a comment

WARMUP: started things up with very little voice and the voice lasted about 2 min before going out.

Got things going with SSH, low slow squat, merkins. I think that was about it because talking and calling cadence was not happening.

Mosey over to the front of the school for some additional warm up.

Ran over to the corner for some partner work.
THE THANG: Dora is game so we partnered up.

Shower curtain helped call out the exercise.
100 diamonds
200 lunges
300 flutters (4 count)

Partner 1 runs back to the front of school, partner 2 does exercises until back

We then ran over to all the benches by the R wing and did some 7s using the benches running back and forth between benches.

Exercises were dips and derkins.
MARY: some stretching, some core, and some burpees??
ANNOUNCEMENTS: Jester was our Q source point today so this was covered throughout the workout thanks to JWOW, shower curtain, and Esso.

Also a big shovel flag transfer! Thanks to Cyclops and congrats to Warning Track!
COT: of course!

TClap |
0

To the 50….and beyond

Leave a comment

Nice morning for Acceleration at The Box. First day on site as Site Q and on the the Q as well. Middle and Upper Management present to ensure flag in ground and disclaimer read. Following Qsource, the topic today was “M”.

WARMUP:
Mosey, SSH x 26 (IC), Windmill x 10 (IC), stretched the calves, MNC x 15 (IC)

Spur #1 – Accelerating Fellowship requires Relational Rhythm –> Preparedness. Goal is not a static state of balance.

THE THANG:

Mosey to hill closest to Hwy 21
Down and up the hill x 3. Burpees at the top, Merkins at the Bottom. (15-10-5). Complete 20 reps each hill completion (i.e. 15 burpees/5 merkins, 10/10, 5 burpees/15 merkins).

Spur – You do not meet your M at the 50 yard line. This is not a balancing act, it may not be fair. You go beyond the 50 and to the endzone if need be.

To illustrate this, we did a 4th round down and up the hill even though the thought was we were doing 3 and recovering.

We then moseyed to the pull up bars for some AMRAP. We made it through 4 rounds of: 5 pullups – 10 merkins – 15 squats – 20 LBCs. Then partnered PAX up. One PAX would hang from pullups bars while the other held 6 inches merkins. Loser had to complete 5 burpees. Rotate.

Mosey back to benches.

Spur #2 – The M is the most important relationship –> Quiver of arrows to target the M in the Concentrica

Mosey to the 50 yard line on the band lot football field. Reminder that we do not stop at the 50.

Spur #3 – Accelerating the M requires skill and love –> 1) Maintenance = Deceleration, 2) Culture is a Jester, 3) No 50 yard line, 4) M is not your best friend, 5) Joy > Happiness.

Finished with some diamond merkins, flutters, protractor and freddie mercuries. Mosey back to COT.

MARY: A little
ANNOUNCEMENTS: Blood Drive, Hanging with Stang
COT: https://www.patheos.com/blogs/davewillis/a-prayer-for-today/

TClap |
0

2024.10 The Coach’s Box

Leave a comment

Warmup then run to parking lot on way to pullup bars.

1st order of business get the HR up as quickly as possible:
4x Suicides distance was 1 to 5 parking spaces

2nd order of business is endurance and strength
20min AMRAP:
5xToes to bar
10x Squat jumps
10x Merkins
10x Lunges (EL)

Run back to 2x Suicides

COT

Discussion on Servants and Masters. All the “things” of this world are good Servants but bad Masters: money, food, popularity, aesthetics, power… So how do you keep them in their proper place? It’s Discipline (1st F), Council (2nd F), and Mission (3rd F). So you wonder why this thing of F3 works, but it’s a model for behavior that works on so many levels.

TClap |
0

Smells like…..well, you know 🤷‍♂️

Leave a comment

WARMUP: Mosey to Grace Presby – SSH, LSS, MNC’s out of people’s chair, merkins, planks and a bit of Broga posing….but just a bit.
THE THANG: Dora appeared where the smells were most suspect
100 – burpees
200 – squats
300 – flutters

Mosey to the tire store for 7’s – Mike Tyson’s with Diamond merkins bear crawling in between.  

MARY:  just enough time for boxcutters before 0600 called
ANNOUNCEMENTS: yes
COT: 5th core principle

Thanks 1/2 shell for the call. Always honored to lead.
👁️

TClap |
0