Tag: Cyclops

Supermen and Superman’s

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WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps
THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear crawl out individually and do the exercise while the others remained seated. One by one, the Pax would take their turn. We completed four rounds and the 5 rep exercises were shoulder tap merkins, wide arm merkins, diamond merkins, and ranger merkins. (With much debate about proper ranger merkin form)
Once completed, we setup a cone at the top of Main Street, one halfway to the bottom and one at the bottom of the street by Phat burrito. On the top and bottom cones were the same five exercises. The Pax would complete the first exercise (50 reps) then run to the middle cone for two burpees, then complete the same exercise at the next cone. Once done, we’d run back to the middle cone (two burpees) and do the second exercise at the next cone. Rinse and repeat until all exercises were done. (500 total reps). Exercises were SSH, LBCs, CDDs, Squats, Supermans. When all reps were completed we headed back to COT.
MARY: Plank for the last two minutes
ANNOUNCEMENTS: Bethel, upcoming CSAUPs
COT: Family, injured Pax, Gratitude that we get to post.

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Fibonacci Escalator

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WARMUP:
Mosey around the flag, stopping for windmills, cherry pickers, walkers, and some stretching

THE THANG:
Rounds are cumulative
Celebrate the end of each round with a mosey up the hill for burpees numbering the round (10 rounds)
1 Bomb Jack
2 Worst Merkin Evah
3 Big Boys
5 Gorilla Humpers
8 Shoulder Taps
13 Mountain Climbers
21 Fluttahs
34 SSH
55 Squats
89 Moraccan Nightclubs
Bonus – 144 jacks (PAX choice)

MARY: throughout

ANNOUNCEMENTS: Bethel, Dam to Dam, Pints & Padres, Emilo expansion

COT: Prayers for those who are facing medical problems, and those that care for them. Prayers for parenting and patience.

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Forbidden Zone route

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WARMUP: describe the route option
THE THANG: run to the forbidden zone, option going through the 160 overpass and do a complete loop or just go backwards and comeback at sixth baxter.
MARY:
ANNOUNCEMENTS:
COT:

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Dancing the Cold Away

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WARMUP:
Classic CoP with about 5 exercises while Bonsai arrived at joined us
THE THANG:
Slow mosey with exercises every 50yards to continue to warm up

Cross the frozen bridge to football field
Four corners around track
Each corner perform exercise and mosey to next corner
Alternating upper body and lower body
6 Merkins 4
10 calf raises 4
10 CDDs4
10 squats 4

MARY: no time …not even 6min
ANNOUNCEMENTS:
Break the Dam run Saturday
Pusher says there’s some race in September
COT:
Praying for Cherry Pie and visiting dad
Aging parents
Safe travels on icy roads
Marriages and 2.0s

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Don’t get lost

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WARMUP: Nope – it’s a running AO
THE THANG: Run into Massey for 4-5 miles – Neff Ct to Dudley to Felts to Kingsbottom and back.
MARY: Nope – it’s a running AO
ANNOUNCEMENTS: always
COT: 5th core principle

It was great to get a yog in on the east side and not get lost (thanks for the fellowship Time Machine).

Vuvu and Farmers Only are still fast and Grout has joined in their fast nonsense.

12 in the cold means choosing the tougher thing. Thanks for the opportunity Time Machine.

:eye:

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Witten

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WARMUP: mosey to pull up bar area
Windmills I/C
Cherry Pickers I/C
Imperial Walkers I/C
Hillbilly Walkers I/C

THE THANG: The Witten (modified)- 5 rounds of the following:
400 m run (not modified)
22 burpees (not modified)
22 jump squats (modified from box jumps due to icy conditions)
22 thrusters (modified from wall ball throws – switched to cinder block swings at round 3
22 big boy sit ups (not modified)

PAX completed 4 rounds – almost all of them

MARY: no time

ANNOUNCEMENTS: always – read your newsletter

COT: 5th core principle

Always honored to pay tribute to those who give the ultimate sacrifice to our nation. Kaiser – thanks for the call and keeping the tradition going at R.O.F. :eye:

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1-10-26: Breathing exercises

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WARMUP: Mosey to Police Station lot

Exercises in cadence
Imperial walkers
Hillbilly walkers
Windmills
Low slow squats
Hold people’s chair with Moroccan night clubs
Side straddle hops

Mosey to veterans park – plank and pledge of allegiance

Mosey to the site formerly known as footloose

THE THANG:

Partner DORA was the theme, but she wasn’t there (open to all men). Partner 1 runs to designated light pole and back. Partner 2 does the same while partner 1 picks up where partner 2 left off.

100 burpees
200 squats
300 flutters

A few words shared and a mosey to bottom of Monroe white.

Gather, then sprint uphill to the right hand turn and recovery jog to print shop pull up bars

Hangs and Merkins
Hang 30 seconds – 15 merkins
Hang 20 seconds – 10 merkins
Hang 10 seconds – 5 merkins

Mosey to pike energy lot and 5 burpees OYO….because why not.

Mosey to wall of police station for wall sits and gratitude expressions.

Mosey to COT

MARY: there was no time and she was not there. Open to all men.

ANNOUNCEMENTS: You bet – Break the dam on 1/31 and Q source Wednesdays at Tega Cay Dunkin. Read your newsletter.

COT: Was, is and will always be the 5th core principle. Cousin Vinny was welcomed, named and will be back per his words and knowing where 2nd f happens afterwards on the west side.

Thanks for the call, JWOW. You were missed.
Honored as always to lead.
:eye:

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