Tag: Cyclops

Bakers Dozen

Leave a comment

WARMUP: mosey around the lot and circle up adjacent to the bells. Various exercises with burpees sprinkled in between
THE THANG: it’s good to have a partner – took the Bells to the gym parking lot. Partner 2 ran between light poles while partner 1 started on 100-200-300: 100 curls, 200 swings, 300 flutters

When complete, pax took bells to a space of their choice in the lot and, based on the lot number, did the corresponding number of exercises with each number
Manmakers – 1st number
Swings – 2nd number
Squats – 3rd number

Switched Peking spaces and did the same.

MARY: made it back for more flutters and American hammers with the bell took us to 0600.
ANNOUNCEMENTS: Yes. Read your newsletter
COT: 5th core principle

TClap |
0

Old stomping grounds

Leave a comment

WARMUP: started out with Barry and Wegs bailing to go do some hard core running for some hard core miles.

The rest of us started down the road and the. Doubled back to up the hill. In the big parking lot we did: windmills, 1 burpee, 51 Moroccan night clubs, 2 burpees, cherry pickers, merkins, 3 burpees, squats, 4 burpees, back and hip stretches.
THE THANG: ran over to the steps in front of Pike engineering where we partnered up for a DORA.
– 100 derkins
– 200 jump squats
– 300 hammers
– partner 2 as timer ran down the path and did a loop in the parking lot

Next up was Jacobs ladder and 7s. At the wall we did hand release merkins at the bottom and donkey kicks at the top after jumping the wall.

Ran back to COT.
MARY: round robin while we approached 0600
ANNOUNCEMENTS: yes…newsletter
COT: prayers for families and kids, and summer busy

TClap |
0

The 90/10 Rule

Leave a comment

WARMUP:
*Coaches Style Perimeter Lap
*10 warm up exercises (9ct) followed by 1    Burpee

THE THANG:

90 yard runs of escalating effort levels followed by 10 yards of bear crawls, crawl bears, crab walks.

9/1 Cone O’Rama exercises with built in lap around bus line. Sneaky 2 miles total over the course of 45 min.

College & Pro Mascot Trivia sprinkled throughout

LEADERSHIP LESSON:

*Life is like 90/10…

Life is 10% of what happens to you & 90% how you respond. Shared how this can be valuable for us and also in teaching our 2.0s.

ANNOUNCEMENTS:
7/22 Adopt a HWY, August Convergence.

COT:prayers for rest and rejuvenation for those feeling burnout, summer time travel & prayers for safety.

TClap |
0

Elite 8

Leave a comment

WARMUP: mosey to Grace presby with various exercises including burpees sprinkled in to honor the site q
THE THANG: 7 rounds of 7 and 23’s – burpees and LBC’s or squats depending on proximity to the dumpster. After comments and chatter about oderiferous emanations we moseyed to the office park for 5 rounds of 10-10-10-5: squats, flutters, hand release merkins and burpees.

Mosey at 0557 to COT for a 0600 arrival

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

Thanks for the callout, Slapshot. Always an honor to lead.

Gratefully,
Cyclops

TClap |
0

move the chains

Leave a comment

WARMUP: mosey around the AO where we did high knees, butt kickers, toy soldiers, windmills
THE THANG: move a giant chain from one end of football practice field to the other. 8 links ~500lbs
Then 100 yard jogs / sprints intervals until time.
MARY: did some V ups for the last few seconds.
ANNOUNCEMENTS:
COT: greatful for the opportunity to lead. Prayers for marriages.

TClap |
0

4th of July Convergence

Leave a comment

1776 Workout
50 Burpees
100 SSHs
100 Merkins
Run Lap
100 Squats
100 LBCs
100 Mountain Climbers
Run Lap
100 Carolina Dry Docks
100 Lunges
100 Flutters
Run Lap
100 Seal Jacks
100 Squat Jumps
100 America Hammers
Run Lap
100 Plank Jacks
100 Monkey Humpers
100 Dips
Run Lap
100 Hello Dollies
100 Overhead Claps
100 yard Bear Crawl
Run Lap
26 Burpees
Run Lap

TClap |
0

Kettlebell Tabata

Leave a comment

WARMUP:

SSH
Imperial Walker
Hillbilly Walker
Low slow Squat
Moroccan Night Clubs
Shoulder Taps

THE THANG: go to 3 different areas (repeat twice-ish) for Tabata Kettlebell workout. Do as a group.

Mumblechatter was strong with drawing penne’s during financial review mtgs, 14th amendment, number of Sugarbug’s kids, and YHC not knowing the difference between the imperial and hillbilly walker

Area 1:
Swings
Curls
Flutter w/ Bell high
Single arm Deadlift
Shoulder Press

Area 2:
Turkish Get-Ups
Goblet Squats
Triceps
American Hammers
KB merkins

Area 3:
Deck Squats
Rows
Calf Raises
Side Lunges
Chest press on your 6

COT: prayers for Cohiba’s family travel, patience, wisdom, trusting God

TClap |
0

Everything BUT The Kitchen Sink

Leave a comment

WARMUP: Mosey through the parking lot with intermittent stopping for bear crawl, burpees, SSH, Merkins and crab walks
THE THANG: Every PAX grab 1 coupon to be your partner for the workout. Now, load up all the additional gear (Kettle Bells, Sand Bags, Rucks, Jerry Cans, Medicine Balls, Plate Carrier) and move it to the lot on the right side of the school. There is a penalty applied. Every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
10 Man Makers
20 Overhead Presses
30 Squats
Now, load up all the gear again and move it to the parking lot on the other side of the school. Same penalty applies, every time you set a weight down or hand it to someone else, everyone does 3 squats.
With your personal coupon:
40 4ct Flutter Kicks w/ Press
50 Curls
Now, grab all the gear and move it around the big loop on the outside of the field with the same penalty.
MARY: Throughout and a bit at the finish.
ANNOUNCEMENTS: Happy Hour always looking for Hive Q’s. Full scale Shieldlock throw-down at Varsity this Friday…be prepared. Bethel Men’s Shelter assistance, Independence Day Convergence, Stuff The Bus, HIM Camp.
COT: Indeed. 5th Core Principle.

TClap |
0