Tag: Cyclops

The Gloom Always Collects — Check on the Missing

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Warm-Up
We kicked things off with Imperial Walkers, then moseyed to the parking-lot island for hamstring stretches and hip openers. From there, we sprinted to the flag and continued the mosey over to the new bootcamp spot for a healthy round of Monkey Humpers.

The Thang

Movement to the Church
We headed to the church and tackled Toy Soldiers up the hill, followed by a NUR (backwards run) to the parking lot.

Gazebo Work
At the gazebo, we hit offset Ierkins sets on the benches, one hand up high the other on the bench, then flapjacked to hit the opposite side.

Mid-work discussion: Who haven’t you seen post in a while? Have you reached out? The mission only works if the men stay connected.

Apartment Roundabout
Moseyed to the roundabout in the apartment complex for lunges—right leg first, flapjack, then left leg—all in cadence.
We then cut behind Harris Teeter and took the B-line back toward the roundabout.

Around the World Grinder
Held Al Gore around the circle while each HIM took a turn completing 30 Monkey Humpers, passing the work clockwise until all had their turn.

Hill Work Behind Harris Teeter
Found a hill—perfect.
• Crawl Bear down
• Run hard back up
• Lunge walk down
• Move to the far curb for 5 OYO Burpees
• Sprint back to the top

Traveling Bears
At the Harris Teeter wall, PAX held People’s Chair while one man bear-crawled the length. Rotate until every man got his turn. Full team effort.

Oil Change Center Wall Work
20 Wide-Arm Merkins
15 Regular Merkins
10 Diamond Merkins
No rest. Just work.

Advance Auto Lot – Burpee Broad Jumps
We burpee broad-jumped the entire parking lot because sometimes the only path forward is the hard one.

Walgreens – Duck Walks
Duck-walked to the island. Reversed it back with reverse duck walks—a crowd favorite… for no one.

Dealer’s Choice Transportation
One PAX called Power Skips all the way to the entrance. No shame. Full commitment.

Final Mosey to COT for Mary
Closed it out with:
• Worst Worst LBCs
• Dying Cockroaches
• Standing Twists

Announcements
• 401K Race
• Break the Dam 5K / 10K
• Christmas Convergence
• Christmas Party – signups & donations

Prayers & Praises – CSPAN Style
Brothers sharing what’s happening in their lives. Exactly how the morning should end.

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Parading around Minnow Pond

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Temperature was 40 degrees however it was a bit windy. The Pledge of Alliance was recited, the Pax were counted and instructions were given.

WARMUP: N/A for Minnow Pond

THE THANG:
Following the FM Christmas Parade route, Pax were to complete the following exercises at stops along the way:

10 burpees
20 big boys
10 lunges each leg

Stops were the following:

Unity Presbyterian
Corner of Main and Tom Hall
Corner of Main and White
Lot beside FM Town Hall
Lap around WEP

Once complete, Pax were to reverse the route with stops along the way until COT.

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Diaper Board Circuits

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WARMUP: SSH, Bent over Rows, sandbag hear hug with a march. mosey around the lot with some shuffles, high knees and butt kickers
THE THANG: 3 circuits. 10 minutes each.
1st circuit – 4 exercises
-Bear hug squats x15
-Deadlift x15
-Overhead hold and march x30 steps
-Bent over rows x15
-50yd carry
Repeat :repeat_one: until time

2nd – 4 ab exercises
-Sandbag American hammers x20
-Merkin on bag x15
-Plank pull through x10ea
-Single leg lowers with overhead hold x20
-50yd carry
Repeat :repeat_one: until time

3rd – 4 exercises
-Thrusters x10
-Man makers x10
-Bear crawl with sandbag pull through 20 ft
-Curl and press x10
-50yd carry
Repeat :repeat_one: until time

Finish it out with a 5 minute sandbag hold. If you drop it you have 5 burpees.
MARY: Nowhere to be seen
ANNOUNCEMENTS: Christmas party
COT: Yessir

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Family and service

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WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins
THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of 6 complete sprints. Mosey to the wall and do 10 muscle ups. Mosey to front of school. 15 dips and 20 back step lunches for total of 3 rounds. Mosey to side of school. At every brick pillar alternate between squats and merkins. Mode of transport is mosey but Band Camp insisted on Bear Crawling. Mosey to bus entrance. Break to hear the story of Naval ROTC instructor, Shawn Studley, and his wife Laura. She passed away at 1:18 pm on the afternoon of this day (11/19). Mosey to the hill outside the cafeteria. 10 back step lunges at the bottom, NUR up the hill and do 10 squats. Repeat for a total of 3 times. Mosey up the hill to COT. At every light pole, stop for a 10 count exercise for the abs. At COT do my hip thingy.
MARY:
ANNOUNCEMENTS:
COT: Pray for Shawn Studley and his family

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Three Strands of Strength

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WARMUP:
NASA led warmup. Slow mosey around the parking lot, ending near where we started for 10-20 of the following:
– SSH
– WM
– MNC
– IW
– Produce Pickers
The slow mosey to the front stage area of the amphitheater to start the main events.
THE THANG:
Part 1 – NASA led – No OYO

Group run around the WEP newly paved path, stopping at every swing, or where there was supposed to be a swing, for the following:
– 5 Burpees OYO
– 10 merkins IC
– 15 LSS IC
– 20 flutters (2 ct, every other leg) IC
– 25 SSH (4 ct) IC
Group run to the next, repeat the above. There are 9 swings, this would be a LOT of reps, right? Well, same as in life, if you share your burdens, pairing up with those you can trust, the burden gets lighter, even though it is still there. After 4 benches, starting at the 5th, one exercise went away. So the 5th bench was merkins, LSS, flutters, SSH. The 6th was just LSS, flutters, SSH, and so on. Then the group did an Indian run the last 1/4 of the track back to the amphitheater where Q was handed off to Pusher.

Part 2 – Led by Pusher – DORA around Little Baby Jesus

From WEP amphitheater, group ran down Ardrey St to Harris St, stopping halfway down Ardrey for CDDs while we grouped back up for the 6, then eventually took a left on Harris, then went to the front of the Fort Mill Church of the Nazarene, the Little Baby Jesus. Then we paired up for a DORA. One person exercised, the other ran a loop around the church building.
– 100 merkins
– 200 LSS
– 300 LBC

Pusher’s message throughout was a cord of three strands cannot be easily broken. If you go things alone, life will break you more easily. Find a shieldlock or two to help strengthen your cord. Keep in mind the Lord provides alot of strength too.

Everyone crushed it! A LOT of merkins, LSS, LBC, flutters, SSH, and some burpees mixed in for flavor, with a total distance of about 2.3 miles. Solid work by all.

MARY: Got back to COT with a little extra time for a Pusher led Mary session of 20 ct each of flutters, hello dollys, LBCs, 2 rounds nonstop, and your feet never touch the ground. OUCH!

ANNOUNCEMENTS: Convergence at The Ranch on Thanksgiving day, 0630 start. Run, boot, kettlebell options. Birdcage has a 3 person team competition too. Alot of things going on. Read the newsletter and GET INVOLVED!!

COT: A LOT lifted up. We really shared in COT. Keep in mind the COT can be another string to strengthen your cord, but it has to be utilized.

Also, we had an Immaculate EH. While Pusher was taking us out in COT, I felt a new, strong hand grip by shoulder. It was a very calming presence, and remained throughout the COT words being offered by Pusher. As we broke, I turned around and saw a new face, not F3, with a smile on his face. He had just arrived at WEP to start his day with his friend, saw our COT and felt compelled to join. We greeted each other with handshakes and smiles, and I introduced him to the others in our group. Emmett is his name, and he knows Olaf through Red Truck Men. He was so moved by our COT, he wanted to lead us out in another prayer, so we COT’d up again and he offered some amazing words. His female friend joined in as well. Incredibly moving. THIS is what it is all about! They both hung around and talked with the entire group. We told him about F3, its mission, and when/where we meet, and he said he will see us all again soon, that he really likes what F3 is about. This was divine intervention. Immaculate EH.

What a morning! Loved co-Q-ing with Pusher, we planned out what I felt was a great one. Thank you JWow for the opportunity.
SYITG
NASA and Pusher

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Doom Loop

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Started with a mosey run

Warmup: SSH, Windmills, Imp walkers, Moroccan N/C, low slow squats, arm circles, peter parkers, plank stretches.

Doom Loop: start on the line with 5 burpees, run to the wall and climb up/over it, run towards front of the school, bear crawl between the cones, run back to start line. We repeated for three loops.

Mosey run

Wall work: wall sit and pax at both ends run out for 3 burpees. Then did some BTW for five counts.

Mosey run

Push up circle: each pax did one thru the circle, then two…all the way to five.

Mosey run

Playground: partner DORA: P1 stays and does leg lifts (we held the fence), while P2 runs out to the concrete path and back. Count was 100.

Then did 10 pull ups OYO.

Mosey run

Bench work: step ups, ten each leg. Dips.

Run to COT for slam ball toss.

Fini

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Lessons, Learnings and Mahktar Ndiayes

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WARMUP: Mosey to behind Empire for COP with various exercises in cadence including; SSH, Imperial Walkers, Hillbilly Walkers and a question answered incorrectly by the PAX. Therefore…..5 burpees OYO.

THE THANG: 3 lessons – 3 stations

Lesson 1 – The examined life is the one most worth living. We don’t learn from our experiences. We learn by reflecting on our experiences, then hopefully applying the learning in a positive way lest we repeat failure.

Lesson 2 – Mosey to the corner of Lowe’s: Today’s habits are tomorrow’s influence. Our “ordinary” is what others see. Our children and those we influence will emulate us. Why? They learn by watching us. And more are watching than we realize. More on that in lesson 3

11’s were called (month of November) – Hand-release merkins on one side and Makhtar Ndiayes on the other. Barry Manilow was highly pleased. PAX did this exercise together at three different points behind Lowe’s until the mulch piles were reached.

Lesson 3 – 2.8 – We influence an average of 2.8 people per day. In our lifetimes – it adds up to between 10,000 and 80,000 people. Our ripple effect matters – how are you cascading your influence? 3 series of 8 flying squirrels and 2 super slow burn squats with modes of transport varying between lunge walks and jogs.

A mosey to the grassy area near COT for Knee-tar Ndiayes and monkey humpers.

A mosey to behind Chik Fil A where we took geometry class by doing protractors, hello dolly’s and rosalitas depending on the angle.

A mosey back down the hill to COT and, according to Barry Manilow – it looked like we made it.

MARY: No time – open to all men.
ANNOUNCEMENTS: Of course
COT: Will always be the 5th core principle

PAX were challenged to be a stone in someone’s life. At an age range of 47-58, there is insight to be shared and others will benefit. Being that somebody by serving in this capacity is taking one meaningful step toward leaving our world better than we found it.

The lessons shared served as a reminder to the importance of the roles we serve in our homes and communities. They learn by watching us. Always.

Thanks for the call, Peach Stand.

Honored,
Cyclops

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Running, Monday, Flight Plan

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WARMUP: jibber jabber
THE THANG: Berkshire loop(s)
MARY: more jibber jabber
ANNOUNCEMENTS: yes
COT: yes

Looks like we made it,

Barry Manilow

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VO2 Max training

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Track workout including 2 options:

Run a mile on the track then:

1. Calculate Vo2 max by running hard for 12 minutes
2. Sprint workout with race pace followed by jog (400,800, 1200 meters)

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