Tag: Cyclops

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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3 Routes Hills and more Hills

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Rolled in hot as I was trying to scout out my route before hand and missed my turn. Hopped out of the vehicle shared the route found out there where 3 for trails. The rest hit the road about 5 of us did the route and the rest did there own thing as they where scared of Harris st hills and the Sam Smith Rd hill. Double D was the pack leader.

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Sweep the Leg – Go There – Go There

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Damn, it was great to see some faces I’ve not seen in the gloom in a few months!!
WARMUP: The Fort’s typical: SSH, Squats, Windmills (but only a few)
THE THANG: I will call out a stop at which point we’ll complete the following (at every stop):
5 Burpees
10 Peter Parkers (5 each side)
15 Diamond Merkins
Stop 1: Run to the Baxter Mushroom Pool
Stop 2: Arby’s
Stop 3: South State Bank
Stop 4: GHES Flag Pole
Stop 5: Run down to Colosseum then over to the basketball hoops
Stop 6: The top of the hill at Dam Rd
Stop 7: South State Bank
Stop 8: Arby’s
Stop 9: Run around the back of Earth Fare shopping center to the stop sign
Stop 10: Choice of going to pick up the 6, COT for Mary or more running to secure the 4mi target
MARY: See above
ANNOUNCEMENTS: Newsletter
COT: 5th Core Principle

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It’s Science

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Moseyed over to to the other side of the parking lot for a quick warmup, then continued to St. Phillips for 7’s with Merkins and Flutters.

Headed back to campus for a Jack Webb with bear crawl and CDDs.

Ran over to the building for some bench work. 40 Split Squats, 40 Step Ups.

Back to COT for some Mary, announcements., prayers, and praises.

– JWow

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