Tag: Cyclops

Cadence Count Expertise

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WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder.

THE THANG:
Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run across the park to Jekyll’s Hill.

Reverse Lunges (pick a number)
Then up hill, burpee at top.
Repeat – double the number, two burpees at top
Repeat – until forever. 3 burpees at top. Omaha as we would have been there till dinner time.

Upper lot.
10 Big Boys – run
20 Flutter -run
30 LBC’s -run
Elbow plank for 6. Then 10 count.

Calhoun Lot curb
5 Derkins
5 Diamond Derkins
5 WA Derkins
Bear Crawl across lot to curb
Crawl Bear Back
Repeat 3X

On Park Fence
Balls to Wall = Nuts on Fence
10 second count
Repeat 3X

In front of bathroom structure
Team of 4 Plank off – everyone’s a winner.

To mid field – Tunnel of Love

MARY: Bonsai led then Bombs Jacks showed up.
ANNOUNCEMENTS: Read your newsletter. Cannoli Run 2027, Bourbon in November.
COT: Prayers.

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Four Corners(ish) at WEP

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WARMUP: Took a soft-J jog around the outer perimeter of WEP with some stop-offs for warm up exercises. SSH, IW, HBW; sumo squats, plank-jacks, seal-jacks; broga stretches
THE THANG: 4 corners, self paced. Rinse and repeat to run out the clock.

First Corner:

  1. CCDs x 20
  2. Curb Derkins (stage wall)
  3. Curb Urkins (stage wall)

Second Corner:

  1. Lunges x 10/leg
  2. Jump Squats x 20
  3. Reverse Lunges x 10/leg

Third Corner:

  1. LBCs x 20
  2. Dying Cockroaches x 10 d.c.
  3. Crunchy Frogs x 10 d.c.

Fourth Corner:

  1. Mtn Climbers x 20 d.c.
  2. Peter Parkers x 10 d.c.
  3. Parker Peters x 10 d.c.

MARY: 3 mins of abs
LBCs, protractors and something else 🤔

ANNOUNCEMENTS: Bethel Men’s Shelter
COT:

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1775

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WARMUP:
Moroccan nightclubs
Windmills
Cherry pickers
Hillbilly walkers
Low slow squats
Irkins

Team Bermuda Triangle
2 teams, each with 3 cones marked about 30 yards apart
1 burpee at cone 1, bear crawl to cone 2, then do 2 burpees, bear crawl to cone 3 and do 3 burpees. Bear crawl back to cone 1 and repeat for a total of 3 rounds. Team 1 smoked team 2
THE THANG:
1775
Three rounds of:
17 burpees
75 prayer squats (thighs at or below 90)
Lap around Harris teeter
MARY:
Flutters
Box cutters
ANNOUNCEMENTS:
COT:

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You Will Struggle!

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WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises

THE THANG:
Mosey to playground and pick a partner for Dora

100 Penguins / transit with bear crawl & crawl bear
200 Shoulder Taps / transit via lunge & backward lunge
300 Flutters / transit via run & nur

Mosey to picnic WEP area and pick new partner

Partner 1 planks while Partner 2 does Step ups
Rinse & repeat with Bulgarian Split squats
10 Burpees

Mosey to FM Town Hall picnic area

Pax chose exercise and a dice roll determines the # of reps, including Merkins, Burpees, Squat Jumps, Squats, Freddys & more

Mosey home

MARY: Included in Dora series

ANNOUNCEMENTS: July 4th convergence at Catawba Ridge 0700 launch time

COT: The theme today was built around Struggle because the Summer Steam has kicked into high gear and the core of the F3 engine for me is Shared Suffering. These pax suffered through a tough workout with grit and encouragement throughout. The Struggle in the Gloom can be hard, but the hardest struggles come once we leave the parking lot after COT. The suffering life deals is real and difficult. And the personal struggles that exist inside the heart and mind can be the toughest of all.

Don't believe the lies in your head that other men aren't struggling. We all struggle, from the sharpest and fittest Nantan to the gimpy pax trying to get off IR. DON'T STRUGGLE ALONE! The reason we post is to build the grit and the brotherhood that will get us through every struggle!

Appreciate the contributions of all throughout the workout and in COT!

Thanks for the invite JWOW! You were missed.

#KeepPosting

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Location change to WEP due to construction

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WARMUP: nope
THE THANG: run or ruck the following loop
WEP to 160 left on Clebourne, which becomes Tom Hall at Main, then a right on Banks, right on academy back to the millstone and return to WEP, once or twice depending on choice of the run or ruck option

MARY: not present – open to all mean
ANNOUNCEMENTS: yes sir
COT: 5th core principle

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Board of Pain

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Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th birthday! Honored for everyone to come out and work hard.
WARMUP: No warm up
THE THANG: Complete each exercise before moving to the next. Recovery run in between exercises.
MARY:
ANNOUNCEMENTS: Bethel Mens Shelter Thursday. July 4th convergence with Rock Hill.
COT: marriages, health

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