Tag: Cyclops

Muggy May & a few leadership lessons

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YHC got the call to lead #eastofthepeachstand. Went back to a few old school, basic formats that raised the sweat level and got a few calories burned. Here’s what we did:

COP – MNC’s, Low slow squats, holding the people’s chair with air presses and shoulder taps and a few burpees, but just a few. Lesson #1 – Calm is contagious. How is your disposition affecting those you lead? Be an agent of calm or chaos – the choice is yours.

Mosey to the “main” event – 11’s. PAX did a series of burpees and squats – mumble chatter declined steadily as more burpees were done (not sure why). When the burpee/squat/running sequence was complete, flutters were done in cadence and lesson #2 shared: Expect to change your opinions – Do we view the world the same today as we did growing up? Do we act the same as when we were growing up? If our opinions change, it’s hopefully due to study, experience, and listening to others with an open mind.

Mosey to the 4 corners of 5-4-22: Consistent with YHC’s typical Weinke, it was fitting that we finished with 4 corners of 5, 4 and 22: Each corner had the following:

5 burpees to start, 4 merkins of various types at teach corner (diamond, no cheat, regular, wide arm) and either 22 side straddle hops or 22 squats depending on the station. Lesson 3 was shared – Control the Passions – The nearer one comes to a calm mind, the closer they are to strength.

After 4 corners were completed we moseyed to a wall near COT where the people’s chair was held and PAX shared one thing for which they were grateful. Upon completion, a 45 second plank was held with a short story from YHC regarding isolation and not taking freedom of choice for granted. Then upon recovery, back to COT.

NMM – In the Fort, we have been incredibly blessed to develop an inclusive culture where men grow and are able to share and develop through times of challenge and change. And no matter how chaotic the world ever seems around us, the 45 minutes each morning that we GET TO have should never be taken for granted. We are leaders. And with it, a responsibility and an honor is carried forward into our communities – one which we must embody and help engrain in others to encourage the same. It is always a privilege to Q and my thanks to Cohiba for the opportunity.

Be calm, expect to change your opinion and control your passions. The ripple effect is palpable over time and felt by those we influence.

Gratefully,

Cyclops

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Block Party at Block Party with Blocks

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BLOCK PARTY Q – 03May2022
• Warm Up in the lot a minute or two with windmills, merkins, some stretching…
• Grab a partner and a block
• AMRAP – shooting for 4 or more
• 5 stops:
1. Parking lot Startex
2. Lot next to Hobo’s/Gazebo
3. Lot by Blue Ridge Financial Planning/MacAulay and Assoc
4. Lot just before corner at FM Dentistry
5. Lot after Bank

Round 1 – No Brick – at each stop:
– 15 burpees (each partner must do them all)
Round 2 – Take Brick – at each stop (each partner must do them all):
– 20 curls
– 20 Shoulder Press
– 20 Flutter with Press (double count – count the presses)

NMM:
– Olaf made coffee. At the AO. Plugged into a light pole. No one was surprised.
– Everyone likes running with Cinderblocks
– That is a lie.
– Fresh Prince came for his second post today. He did not break, so we presume he will be back.
– @peanutbutter was a no-show. I cried a little.
– Olaf and Johnny Utah almost kept up with Maximus and YHC, but we had a second block advantage. Basically it means they were CRUSHING it.
– Trucker only complained a little.
– That is a lie.

This is my report.

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Breathe

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WARMUP:
None
THE THANG:
Run down to the bottom of Brayden Pkwy focus on relaxed breathing. Every intersection, 5 burpees and 10 squats, recovery run down the hill after each intersection. Once the third set was complete, back down to the bottom.
Next, we ran back up the hill stopping at every intersection for 5 burpees and 10 squats. Next, we crossed the street and stopped at the Pet Supplies store front. We finished the workout with loops around the parking lot, stopping after each lap for a round of 3 count up/down merkins and LBCs. No specific rep count, complete until failure.

Great job everyone!

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Open Your Heart, Cover Your Plums

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THE THANG: Maybe our most beloved PAX led the conversation this morning on the subjects of identity (sometimes multiple identities) and the purpose in trials we travel through.

Key takeaway: Open your heart and cover the plums.

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3rd Manion WOD with the AKA crew

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WARMUP: mumblechatter

THE THANG:
Manion WOD
29 squats with ruck (with sandbags when available)
1/4 mile ruck (shared sandbags)
7 rounds

We did an extra rounds as time allowed for extra credit

MARY: mumblechatter
ANNOUNCEMENTS: sign up for blood donations🩸
COT: prayers for families, kids and teachers during the last stretch of the school year

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Not a Mile

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https://strava.app.link/p88mB09efpb

Warmup:
SSH
IW
HW
Good Morning
Around the World
Merkin (slow count)
Yoga
Halo

10 Swings
10 Goblet Squats
10 Merkins
Move (bear craw, waiter carry, suitcase carry)
10 Swings
9 Goblet Squats
9 Merkins
Down to:
10 Swings
1 Goblet Squat
1 Merkin

1 Clean
1 Racked Lunge
1 Press
Each side
2 Cleans
2 Racked Reverse Lunges
2 Presses
Each side
Got up to 5 reps

Head back toward COT
stopping occasionally for
1 thruster
1 manmaker
1 burpee snatch each side

NMM: Good Friday
I’m afraid that, like Peter after the Last Supper, I’m more willing to fight for Jesus than to die for him.

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AKA jack-Web-inar

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WARMUP: mosey, Moroccan night clubs, windmills, cherry pickers, low slow squats, los slow merkins

THE THANG: 4 jack webs with a short mosey in between.

MUCHO SHOULDER:
1 merkin – 4 shoulder taps progressive to 10 merkins – 40 shoulder taps (total 55 merkins, 220 shoulder taps)

Take a lap

CALF BURNER:
1 monkey humper – 4 calf raises progressive to 10 monkey humpers – 40 calf raise (total 55 MH, 220 CR)

Take half a lap to the soccer field

CAPTAIN THOR:
1 big boy sit-up – 4 American hammers progressive to 10 BBSU – 40 AH (total 55 BBSU, 220 AH) we had to throw some body destroyers in between and did Superman’s at the end to stretch our abs and lower back.

Half a lap

HOPS AND DIPS:
1 side straddle hop – 4 triceps dips progressive to 10 SSH – 40 TD (you guessed it 55 SSH, 220 TD)

Super slow slow mosey to COT, next time I Q I have to make sure to bring lots of cheese for all the whine we had.

MARY: Moroccan night clubs, windmills, walking dogs and honeymooners
ANNOUNCEMENTS: Read your newsletter
COT: prayers for kids, families and people recovering from injuries and surgeries.

TINSEL OUT!!

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12 Days of “Its Not April Yet”…

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We left the parking lot and moseyed our way towards WEP with a quick stop along the way for some SSH (more than intended since Bobber had to run back and turn his lights off and we had to do them until he returned… ALA high school sports style punishment), Imperial Walkers, Hillbilly Walkers, Moroccan NightClubs, Windmills and also a quick set of Cherry Pickers at Bobbers request.

Once we arrived at WEP there happened to already be a board of pain there with the workout listed

1 x Kraken

2 x 10 Second All Gore

3 x Burpee

4 x Merkin (4 count)

5 x Calf Raise (4 count)

6 x Derkin (4 count)

7 x Moroccan NightClubs in Squat

8 x Monkey Humpers (4 count)

9 x Flutter (4 count)

10 x LBC

11 x Jump Squats

12 x Side Straddle Hops (4 count)

 

We then moseyed back to the start and closed in a COT

A great time was had by all

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Horse Collar

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There was a time when the world whispered. When quiet blanketed the meadows, and branches parted. When we hiked in wordless wonder and the birds regaled us once more with song. It was this morning at The Hive.

Warmup:

  • Side Straddle Hops
  • Windmills
  • Tappy Taps
  • Merkins
  • Perter Parkers
  • Down Dog/Honeymooner
  • Hamstring Stretch
  • LBC’s
  • Futters
  • Ran a lap

The Thang:

Partnered up because accountability matters. Cones were lined up with a plethora of KB exercises. The timer was an experiment of mine that was a cross between a human horse and buggy with battle ropes. The idea was to run across the parking lot with resistance. It was teeeeerible!! All of the pax would rotate through the cones onto the resistance run.

After a few rounds the timer switched up to bear crawls and waiter carries (aka The Tesh).

Six o’clock arrive fast. Back to COT for prayers and praises.

Prayers for mental health, cancer, and marriages.

JWOW

 

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Slinging Cannonballs in the Armory

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PAX were advised that this would not be an “ease into the week” workout.

After warmup, we did a quick skill demonstration on Kettlebell swings and cleans. Reviews were mixed.

We then took a walk all the way around the parking lot with our kettlebells.

 

Thang 1: Dora

Partner up and do the following: 100 cleans, 150 chest presses, 200 swings, 150 curls, 100 squats. 1 partner walks to the sidewalk and back while the other chips away at the reps.

 

Thang 2: 4 corners, no dropping the bell

corner 1: the dumpster – deadlifts

corner 2: the funeral home – overhead presses

corner 3: the hearse – tricep extensions

corner 4: COT. When we arrived, Band camp asked if we can put our kettlebells down yet. I acknowledged his suffering, and told the PAX they would have to put their bells down… because the last corner was manmakers.

Some quick Mary to finish the time, and off to take on the week.

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