Tag: Cyclops

Start Fast, Grow Steady, Finish Strong

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17 HIM descended upon the Swamp for a strong finish to the month of July.  YHC got a call from Duck Dynasty this week asking to step up and take the Q.  Upon arrival, YHC was greeted by a few early arriving #HIM and the remainder wandered in between 0507 and 0515 – well all but Olaf who came in hot and eventually caught up to us quickly at COP.

Disclaimers were announced and it was confirmed that no FNG’s were present today.

The theme of the workout, fittingly, was 7’s, 31’s and focusing on how we are finishing.  YHC laid out the theme and off we moseyed to the Home Depot Parking Lot for COP and the warm up – all exercises in cadence:

15 D/C Imperial Walkers, 5 burpees OYO, 15 hillbilly walkers, 5 burpees OYO, 10 low slow squats, holding the people’s chair we did 10 D/C Moroccan night clubs in cadence, held the chair for a Duck Dynasty 10-count and finished in the chair with 10 D/C shoulder taps in cadence.  5 more burpees OYO and then moved to 10 D/C seal jacks in cadence followed by 5 burpees OYO before moseying off to Target for the main event.

Main event – 7-31 – Start fast, finish strong.

Fittingly, July 31 required 7’s and 31’s on this relatively breezy morning.  PAX lined up to complete kracken burpees on one end of the parking lot, run roughly 50 yards and did lunges at the rate of 6 kracken burpees & 1 lunge, 5 & 2, 4 & 3, 3 & 4, 2 & 5 and 1 & 6.  After the 6 was in a short plank was called, after which we moseyed to the fountains for 15 D/C dips in cadence and then took on the 31’s to finish July strong.

31’s were a combination of merkins and squats – merkins on one end of the parking lot, followed by a run to the opposite end – roughly 200 (ish) yards and squats.  The sequence went as follows:

27 merkins, 4 squats

23 merkins, 8 squats

19 merkins, 12 squats

15 merkins, 16 squats

11 merkins, 20 squats

7 merkins, 24 squats

3 merkins, 28 squats

As the six came in all PAX, fittingly, got on their respective 6’s for 31 D/C (of course) flutters in cadence. A recover on our feet and a mosey to COT was called where PAX had just enough time for a 60 second protractor at varying degrees and a 30 second body destroyer put us right on 0600 and COT.

Announcements:

Sweati on 8-15 – launching from Colosseum (0530 for ruckers, 0600 for runners): Questions?  Get w/Backdraft.

Operation Stuff the Bus is a week from tomorrow, 8-8, starting at 0800: Bonsai is your Q.  Sign ups for 2 hour time slots are available.

Read Your Newsletter.

Prayers & praises were offered up both out loud and in the silence of our hearts.

NMM – The purpose of today’s workout was missional and aptly was held at the end of a calendar month – to start fast and finish strong.  In fulfilling our personal missions, it is imperative to answer the question “Are we intentional about how we finish or do we go through the motions and check the box?”  What would our M’s, 2.0’s and inner concentrica say if they were asked these questions about us?  Do we take the necessary steps to be thorough?  Do we take the extra minute or two in a conversation with a loved one to let them know we are present and available and not let our minds wander to the next task that lies ahead?   If you could look back at July, how purposeful was your month?  How did you “finish”?

Between 0500 and 0515 (or earlier to get EC) every weekday morning, we as PAX have the benefit of starting a workout with intentionality and purpose – completing that mission by 0600.  Do we take the same level of intentionality to our relationships, our families, our work?  How intentional is our time allocated and used?  We all get the same amount every day.  It is in finishing strong with that time that we make impact for the better and leave no doubt to those around us.  Start fast, and with purpose.  Finish strong to maximize your reach and impact.

YHC is grateful to Duck Dynasty for the opportunity to Q and to the PAX for encouraging the acceleration brought about by F3.

Start fast, grow steady, finish strong!

With Gratitude,

Cyclops

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7

An Old Friend to Start the Week off Right

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A last minute call from JWOW brought about an opportunity to return to a kettlebell AO that YHC had not seen in some time.  It was great so see some new faces in the gloom as well as some PAX who had been away for a bit and returned.

YHC made an early arrival to sketch out the series of exercises that awaited the arriving PAX.   Fortunately, we ended up with 12 present which made partner work administratively more feasible, given the even numbers.

Disclaimers were given to 11 of the 12 PAX as UHaul came in a little hot and hustled to join us for the Main Event.

COP – A variety of exercises were done in cadence including windmills, squats, Moroccan night clubs while holding the people’s chair, side straddle hops and a few burpees sprinkled in between as well.     A mosey to our kettle bells which were conveniently places a few yards from the pyramid of pain – which soon followed.

The pyramid was shared between partners.  While partner 1 began the exercises, partner 2 ran to the far end of the parking lot where a different exercise awaited each trip then ran back after completing the exercise, then partners switched and partner 2 picked up on the pyramid where partner 1 left off.

The pyramid – 10 goblet squats, 10 goblet squats, 20 hammer curls, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 flutters with the bell, 10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 flutters with the bell, 50 kettle bell swings.  Then complete the same in reverse – 50-40-30-20-10, 40-30-20-10, 30-20-10, 20-10, 10.

After all PAX came down the pyramid, we began working back up the pyramid with the remaining time.

The “running” exercises were 4 (and were repeated given the number of trips PAX made)

1) run, 10 burpees, run back

2) run, 10 diamond merkins, run back

3) run, 15 wide arm merkins, run back

4) run, 15 regular merkins, run back

With 90 seconds left, we moseyed with the bells back to COT for name-o-rama, announcements, prayers and praises.

NMM:  Part of YHC’s motivation for F3 and what it stands for is knowing that there are others who post, accelerate and lead by example.  These #HIM inspire and motivate YHC.  Together, we support and encourage one another as we deal with the flux life often brings.  Shared suffering, in any form, is always better than going through it alone.  Whether we are dealing with loss, depression, anxiety, etc.  We all need one another for support as we navigate the lives we are called to lead.   As leaders, be present for those who count on you.  By increasing our durability, we become more resilient in times of challenge.   How are you increasing your durability to answer that call?  Every morning YHC posts serves as a reminder of why we do it – to live third, to increase our resiliency and to constantly improve our preparation to withstand the flux.

Thanks to JWOW for the opportunity to get the week off to a great start in the company of accelerating #HIMs and in pursuit of continually getting right.

Until next time,

Cyclops

 

 

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3

Back to back Respectables at Colosseum

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I had some big shoes to fill coming off last weeks Q by Rebel.  He brought the pain with some solid 3 minute interval exercises.  The 16 PAX this morning gave it their best as we started out after the brief disclaimer and broga stretching.  Mosey to the back parking lot for the warm up.

We started out with  Mtn. Climbers, Peter Parkers, Parker Peters, SSH, Moroccan night clubs, overhead claps, and imperial walkers.  Mosey to the end of the parking lot for the meat and potatoes.

4 sheets with 3 exercises on each sheet.  2 at each end of the lot.  Do first page Merkins 10, LBC’s 15 and Monkey humpers 20.  Run to the other end of lot do first sheet wide arm merkins 10, hello dolly 15 and squats 20.  Run back to other end of lot do first sheet and then the 2nd sheet Dips 10, bombjax 15 and flutters 20.  Run back to the other end of lot do first sheet then 2nd sheet Side straddle hops 10, american hammers 15 and 20 calf raises.  Back to start point for a brief story on disruption and shieldlocks.

Next round was sheet 1 run a lap around the lot.  Do 5 burpees then do sheet 1 and 2. Run the lot and do 5 burpees then do sheet 1,2 and 3.  Run the lot and you guessed it 5 burpees and do sheets 1-4.

We finished with a few minutes of broga before some of the PAX ran off to the bubble.

Thanks Hardwood for the opportunity.

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1

True Americans

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It’s hot outside, guys. 74 and humid at 0615 as YHC rolled up.

 

I saw a few PAX conversing and heard there were pull ups being done. How did I know that Trucker would be there talking about how many pull ups he could do? Maybe just a hunch. It was good to see a few guys starting off with a little bit of acceleration prior to the Weinke. The clock struck 0630 and YHC took the reins for the first half of the morning.

NO warmup/COP.

Short Mosey down Windward, right at Anchorage Community

Quadzilla in Anchorage Neighborhood

Down the hill to the white brick mailbox and back to the entrance x 5

Mosey back to Runde

 

Squatzilla – Parking Lot

3 space lunge walk, 10 squats. Mosey back.

6 space lunge walk, 20 squats. Mosey back.

9 space lunge walk, 30 squats. Mosey back.

12 space lunge walk, 40 squats. Mosey back.

15 space lunge walk, 50 squats. Mosey back.

 

Ass Webbs

1:4 Squats/Squat Pulses, 2:8, 3:12 and so forth to 7:28 before YHC’s 30 minute portion was up. You guys got lucky. 

 

Italian Job Takes the Helm

Mosey over to baseball field – it was at this point IJ decided to do what YHC didn’t do – bring a message. Today we were honoring Sunshine – as it was his last post prior to reporting to Parris Island by way of the Four Seasons… we as Americans are able to choose what we want to do, we can choose to sit back and mail it in, or we can bring it and push hard for this workout. Likewise, in our life we are able to sit back and coast (typically leading to much deceleration), or move forward and push ourselves to better our families and communities. So the next iteration was to honor America and Sunshine’s call to serve.

 

All American Elevens – foul pole to foul pole

True Americans / American Hammers. This one took quite some time, and was rather difficult. Thanks for the push, IJ.

 

Mosey back to parking lot

Ab Lab – 

(15 IC) Boxcutters, Flutters, Pretzel Crunch

Last two minutes: 10 Eskimo Merkins to close it out

 

What a workout! It was great being able to talk to Kaiser during most of the second half. That dude is a #HIM and always has a great insight into the Word and the world. The mumble chatter was also very pleasing today.

 

Announcements: YHC can’t remember!

Prayers/Praises:

Cash – he is self sufficient right now but it could be soon that hospice care begins. Pray for the Lord to heal him.

Sunshine is reporting for duty to the USMC next week. Pray for him as he leads through bootcamp with the principles he has picked up at F3. Pray for Funhouse and his family as they part ways – that the void not be seen as a loss but as an opportunity for Funhouse’s arrow from his quiver go out into the world and change it.

Families – that our concentrica truly knows our heart is with them. We as dads tend to be a little hard shelled in that our kids may not know how we rely on the Lord and have faith. If we can soften our hearts and allow our children in to see how much we love the Lord, it will ultimately help them in their faith.

Pray for strength for YHC, for I am but a weak man.

Unspoken prayers.

 

Trucker, thanks for the privilege to lead such a fine group of men alongside the #HIM that is Italian Job.

 

Punch List out.

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11

Snowman suicide at Sweep The Leg

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YHC was late to the party placing cones for the beatdown so my man Gears lead the charge from StartEx. YHC was rolling up as the PAX were rolling out so I quickly parked and jail broke it towards the elementary school parking lot untied shoes and all.

Disclaimer was quickly disclaimed, thank you Maximus for providing cues as YHC struggled to be able to talk and tie shoes at the same time.
The Snowman Suicide was on tap for the unsuspecting PAX and boy was it going to be a doozy.

During this trying time, everyone is dealing with something and I wanted to remind everyone that Life is a team sport. And developed a beatdown that allows every single guy an opportunity to jockey for the top spot. This allows for the man out front to be continually pushed so that no one gets to take a break, no matter their individual fitness level.

Just as with anything in life, we are going to have setbacks, and we must remember that during these setbacks we must focus on the path forward and learn from the experience. It is also during these times that we must share that experience with our fellow PAX and those close to us; To allow them to learn without having to make the same mistakes for themselves.
“CLEAR THE PATH”
“LIGHT THE WAY”
The details:
Ten cones are placed along the route from the Elementary school teacher parking lot through the carpool dropoff lane over to the bus lot all the way around to Dam road.
Each cone has an exercise written on it. Every exercise will be performed 10 times.
This is a suicide workout but not just any suicide. It’s a slinky suicide of life so you go up 3 cones then back 2. Meaning that everyone will start by performing the exercise listed at cone#1 then the PAX will sprint past three cones to cone#4 to perform the exercise before coming back two cones to cone#2 to complete the exercise.
Then run to cone#5 to do the exercise, then back to perform the exercise listed on cone#3 and so on and so forth all the way up to cone#10.
So each time the guy in the lead is making progress by one cone but it’s taking him a lot of effort and having to backtrack a ton.

Here comes the kicker:
The kicker is that when the man in first-place finishes the exercise after coming back to cone #2 he then yells “Charge or Onward” and starts to run towards cone#5. Every person that he passes that are still on their way back to cone#2 skips the exercise at cone#2 and joins the leaders heading to cone#5. The leader has already cleared the path and is now lighting the way towards the next cone/challenge of life. Everyone can learn from the leaders experience and head towards the next challenge together. COVID SIDE NOTE: When I say together let me clarify that the distance between cones was large enough that social distancing was easy to maintain along the route (a full-sized road with no traffic) and ample hills to naturally separate the PAX. It is an extremely difficult process that allows every PAX to pick each other up and challenge themself to get better.

Here is the list of exercises
#1: Mack Tar Jighs
#2: Suicide Squats
#3: SSH
#4: Bomb Jacks
#5: ChaCha Merkins
#6: Bobby Hurleys
#7: Hand Release Merkins
#8: Jump Squats
#9: CDD
#10: Burpees

I try to hit all of the 3S2T in all of my Q’s and I feel this one delivered. The speed, strength, and stamina were definitely worked on and the constant switchbacks and hills really focused on the mental and physical toughness aspects. The look on guy’s faces during the beatdown showed the struggle but the encouragement was strong.

I think we made it through the burpees then back down to the Cone # 4 before having to jail brake all the way back to COT.
Great work was put in by all and I think the leaders got in over 4.6 miles and who knows how many exercises.
Count-A-Rama, Name-A-Rama, Announcements and Prayers and Praises before a circle of man.

It was a pleasure to witness the longest shooting star I have ever seen with you gents.

Thank you to Gears for the opportunity to lead these great HIM.
Stay Frosty My Friends!
Olaf

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5

Accelerating via pyramids

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7 #HIM braved the rain (which subsided nicely around 0515) and joined YHC at Laces In for a little of this and a little of that – partner work was done and many burpees were a part of the weinke.  Here’s what we did:

COT – Mosey to the top of the Hill at the 21 entrance to the High School.  From there, we circled up to do Low slow squats, holding to a people’s chair and doing Moroccan Night Clubs and Air Presses in cadence while in the people’s chair.  A few burpees were done in between some of the exercises which included Imperial walkers, hillbilly walkers and merkins – all in cadence and double count.  After getting warmed up, we moseyed back to the band lot for the main event – partner pyramid work.  During our trip, we passed Stang, Da Vinci and Cornerstone in the midst of their ruck.

None of the PAX present posted at golden corral for YHC’s Tuesday Q – therefore, the pyramid was new to all present.  We combined DORA, pearls on a string and pyramid work.  Partner 1 started at the 10 yard line doing 10 burpees while partner 2 ran to the opposite goal line and back.   When Partner 2 returned, partners switched off and partner 2 picked up where partner 1 left off.  Here was that pyramid:

10 yard line – 10 burpees

20 yard line – 10 burpees, 20 squats

30 yard line – 10 burpees, 20 squats, 30 merkins

40 yard line – 10 burpees, 20 squats, 30 merkins, 40 flutters

50 yard line – 10 burpees, 20 squats, 30 merkins, 40 flutters, 50 jump squats

40 yard line – 40 flutters, 30 merkins, 20 squats, 10 burpees

30 yard line – 30 merkins, 20 squats, 10 burpees

20 yard line – 20 squats, 10 burpees

10 yard line – all PAX did 10 burpees OYO but together to finish out the set

a 10 count was called and we moseyed to the benches near the gym entrance for:

10 dips double count in cadence

10 flutters double count in candence

Mosey to the base of the hill near the stadium for interval work.

PAX did 2 rounds for 90 seconds per round – A round consisted of 45 seconds of burpees and 45 seconds of lunge walks up the slope.

Mosey back to COT – for geometry class – ab work via the protractor – PAX held at varying degrees for 15-20 seconds.  2.3 miles  and 45 minutes later, 0600 was upon us.

Announcements:

Classroom Ready fundraiser – try to get to 750 notebooks by 6-30.  Message Bonsai for details.

Alcatraz and The Fort are converging at WEP on July 4 and The Fort Convergence will be at WEP on July 11 as well.  Alcatraz will be closed that day.

Read your newsletter.

Prayers were offered up for all suffering from sickness and for families.

NMM:  Remain steadfast in your beliefs and be the example your concentrica needs.  Leadership matters – and we are all called to fulfill that mission.

Thanks to Slap Shot for the opportunity to Q.

Honored to lead,

Cyclops

 

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0

Rust removal via building pyramids

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22 HIM descended upon Golden Corral, 6 of whom opted for the Fire Ant.  Prior to arrival YHC wrote out the exercises with sidewalk chalk around the grounds and was quickly reminded how rough the parking lot surfaces were around the grounds.  While it made for a few challenges to write things out, all was sketched legibly enough for the attending PAX to enjoy.   The fun was about to begin.

The boot campers ventured off with YHC around the A/O grounds.  Cabana Boy and Slow Jams were also present but YHC could not find them in the tags.  Cobains.   YHC was coming off a week of vacation and looked forward to getting back out with the PAX.  It was time to roll

Here’s what we did.

Mosey to Grace Presby parking lot for the warm up (just before the signs went up for voters).

Imperial and Hillbilly Walkers x 10 (D/C and I/C – Olaf  decided to make the exercise literal

5 burpees after each

Low slow squat x 10 holding into people’s chair after the 10th rep to do the following (all D/C and in cadence)  Morroccan night clubs x10, air press x 10 and shoulder tap x 10

Recover to standing position for 5 more burpees before 15 SSH D/C I/C and off to the Harris Teeter wall for:

Wall Sits while each PAX did 3 burpees.  Cha Ching had the best burpee form.  YHC did not.

Mosey to the back lot, into the fresh country air with accompanying humidity and the main event: Partner Pyramid Work – DORA style.

PAX paired off – 16 made for 8 teams of 2.  While Partner 1 started the pyramid, partner 2 ran to the opposite end of the lot, through the clean smelling aforementioned air, did an assigned exercise for each trip and returned to switch off, picking up exercises where the partner left off on the pyramid.

Run #1 & 5 – 10 burpees

Run #2 & 6 – 10 squats

Run #3 & 7 – 10 diamond merkins

Run #4 & 8 – 10 wide arm merkins

The pyramid was 10 lines total – 5 lines down and 5 lines back up

10 burpees

10 burpees and 20 squats

10 burpees, 20 squats and 30 merkins

10 burpees, 20 squats, 30 merkins and 40 flutters

10 burpees, 20 squats, 30 merkins, 40 flutters & 50 jump squats

50 jump squats, 40 flutters, 30 merkins, 20 squats & 10 burpees

40 flutters, 30 merkins, 20 squats & 10 burpees

30 merkins, 20 squats & 10 burpees

20 squats & 10 burpees

10 burpees

Work was done around a little mumble chatter (but just a little), PAX got better and finished just in time to mosey briskly to COT for a 1-minute geometry class.  A protractor ab exercise was completed for 60 seconds at varying degrees.  For some reason, 0 degrees was the preferred choice but we never quite got there.  At 0600, we called time and circled up for name o rama, announcements, prayers and praises

Announcements:

Convergence at WEP on 7-11

Classroom ready notebook fundraiser is in full swing and runs through the end of June.    Questions – reach out to Bonsai.

Praises were offered up and prayers were offered up for those battling addictions and for families as well.

NMM – In a time of crisis, all of us benefit from routines, disciplines and accountability – staying true to the values and standards that make us the leaders we are called to be – at home with our families, at our places of work and in our community.  In any crisis, a person can only rise to the level of their training.  As we work our way through this pandemic it is YHC’s hope for all PAX that they look around and know that no matter what they are going through, we all can use the unforeseen events of the past months as opportunity to enhance our resolve, encourage one another and to help one another accelerate in our development of all dimensions – physical, mental, professional, spiritual, the list goes on.

My thanks to Lutefisk for the call out and opportunity to Q.  It was good to get out in the gloom and accelerate with a great group of #HIM.  I’m thankful for all of you.

Honored,

Cyclops

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Snake Pit – Back and Open for Business

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A few weeks ago, YHC was asked to Q at the Snake Pit.  The timing of dates was ironic given that  YHC was lucky enough to have the Q spot at the launch last October.   So the re-opening was set and PAX showed to support an accelerating site.

YHC chalked out the weinke the day before but mother nature washed it out overnight.  Thankfully an early arrival allowed time to re-chalk the “fun” PAX would have early that morning.

16 #HIM arrived ready to go with copious amounts of mumble chatter – something YHC sorely missed.  It was great to be back out in the gloom and at familiar sites.   After disclaimers were given, confirmation took place that no FNG’s were present (there were not) and the 5 core principles of F3 workouts were announced, off we moseyed without the bells.  Here’s what followed:

Mosey down the hill to the bus loop.  Upon arrival PAX began to circle until a JWOW sighting took place.  Fashionably late, he picked up the pace to join us and was met half way back up the hill.  We circled (or ovaled) up for the following IC:

Imperial Walkers x 15, 6 burpees OYO, Hillbilly Walkers X 15, 5 burpees OYO, Low slow squats x 12 with a hold to the people’s chair on the 12th rep.  While in the people’s chair, PAX completed the following IC:  10 Moroccan Night clubs, 10  shoulder taps, 10 air presses.  Legs were good and warm for what was to follow.  We moseyed back up the hill to our kettle bells and saunterd off to the base of the parking lot hill for a Partner Pyramid.  The pyramid was launched on the football field at the launch of the Snake Pit.  It seemed appropriate to bring it back out for the re-launch.  So we did.

Main Event:  Everyone was able to partner up evenly and began working up the pyramid then back down.  Exercises were 10, 10-20, 10-20-30, 10-20-30-40, 10-20-30-40-50, 50-40-30-20-10, 40-30-20-10, 30-20-10, 20-10, 10.  10 – goblet squats, 20 – hammer curls, 30 – tricep extensions, 40 – American hammers with the bell, 50 – kettle bell swings.  Partners alternated between working the pyramid and doing a 100 (ish) yard shuttle run to the top of the hill into the fire lane where work awaited arriving PAX before returning down the hill.  Partner 1 ran to the fire lane at the top of hill and did 10 burpees on trip one before coming back down to pick up where partner 2 left off on the pyramid, trip 2 was run, 10 hand release merkins, return. Trip 3 was run, 10 squats, return. Trip 4 was run, 10 diamond merkins, return.  Back to run, 10 burpees, return for trip 5 and so on.

PAX finished up the pyramid by moving to Al Gore as the 6 came in.  From there, we moseyed with the bells at 0557 to COT.  Time for an ab exercise or two until 0600 was upon us.

Flutters with the press x 15 plus a 30 second body destroyer to soak in the humidity was all time would allow.

Announcements were made for the 7-11 convergence as well as the discussion on race relations being held this Saturday, 6-13 at the Amphitheatre in Kingsley.  Prayers and praises were offered up for Polaroid’s daughter, for Cash, for YHC’s Dad and for 3D’s M.

NMM – Proximity matters.  If there’s one thing YHC has missed (and I suspect others have as well) during this pandemic, it’s the ability to look another PAX in the eye and to push one another to improvements we would likely never attain on our own.  Get proximate.  Engage with a shield lock and the accountability drives you to a much better place than without it.  Thank you, brothers.  And to 3D for the opportunity to Q again and re-launch the Snake Pit.

It was a honor to post with all of you.

Until next time:

Cyclops

 

 

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Dropkicked at The Rock

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BAOPS. It’s an acronym  that Trucker has been pushing, almost devoting himself to, with regard to the AO, Alcatraz, he now oversees. If you’ve been living under a rock for the last several weeks, let me enlighten you on Tega Cay’s own “Rock.”

Rather than being on its own island, our version of Alcatraz is almost at the end of a peninsula. Rather than water with treacherous currents, our version has streets with treacherous hills.
Just as you have to plan some extra time to get to THAT Alcatraz, you also have to plan some extra drive time to get to our version of Alcatraz…it’s way down TC Drive.

When Alcatraz Federal Penitentiary was in operation, it housed the hardest, most notorious criminals of its day. In Trucker’s verbiage, BAOPS stands for the “Baddest Area of Operations (AO) for Pain on Saturday.” Consistent with the last several weeks, some of the most hard-charging PAX from The Fort & Rock Hill (The Rock-how fitting) posted at Alcatraz this morning. Some even thought they rolled up on a convergence when they drove in with all the cars.

21 PAX (welcome Suplex) joined Router & YHC for a total of 23 to embark on a twist of a workout this morning. It’s been a minute since we’ve had Router post with us but consistent with our memory, he was prepared to bring it. After we were disclaimed and he shared with us his plan to put us through some conditioning (as part of the strength & conditioning workout), we took off for a warm-up mosey, ultimately leading us to the top of “the hill” on the back side of the park. This time however, we’d be going the other direction.
So here’s the deal, we’re running segments, of which there are 3. Segment 1, you’re running to your “pukey” limit. You know what that is; the place you get to where you’re about to splash. Yeah, get in that zone. Run it to the stop sign just past the Firehouse and do a recovery run back to the start. Then pukey-limit run to the stop sign and run to what amounts to the trail entrance just past the COT parking lot and recovery run the remaining trek back to the start. Now, pukey run that whole thing. Oh no, then….do a few more of those segments again but honestly, this is where the wheels started to come off as the PAX spread out and nobody was exactly sure what to do next . So, some ran more, some did some mary and some picked up the six. Yup, just as planned.
Then…oh dear Lord, this is where we take it to the next phase and you think your heart is going to pop out of your eye socket. Router takes us to the bottom of the hill, yes that hill. He explains his plan for 30/60/90. Fortunately, we never made it to 90 but nevertheless, when he says GO, we’re to take off up the hill, running for 30 seconds until he says stop. Yeah, that was tough but he made us go back down the hill to do the 60. Run up the hill and keep running for 60 seconds. Now that was B-RUTAL. Fortunately it was now 0701 and it was time to hand off to Maximus for the strength portion of the strength & conditioning.

With Max on Q, we would slow mosey (oh, thank you) back to the parking lot, pull a Switzer at one end and drop to a plank (ala Honey Badger). Next up, a nod to a USMC Serviceman named Cpl Albert (Bert) Gettings, 27, of New Castle, PA. Yup, we’re doing a modified BERT. If you’ve never done the real Bert, go give it a run and recap it to me afterward. Cpl. Albert Gettings was killed in action Jan 5, 2009 while conducting counter-sniper operations in Fallujah, Iraq. He was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force out of Camp Lejeune, NC.

HERE WE GO!!!
25 Burpees
50m Bear Crawl to the other end of the parking lot
50 Hand-Release Merkins
50m Bear Crawl
80 Walking lunges
Bear Crawl back
50 Squats
50m Bear Crawl
80 Carolina Dry Docks
50m Bear Crawl
Mary til the six is in

In closing, please do yourself a favor, push yourself to do something more challenging than what you thought you were capable of. Not just in the 1st F although that is a great start, but in the 2nd & 3rd, too. This world needs it now and frankly, you’ve been built and called for this. Do not be a wallflower.

Announcements: Gears starting a new hard-hitting AO this Monday, 6/1. Classroom Ready partnership oppty coming soon from Bonsai, Q-Source is for everyone, AO’s opening back up week of 6/8, big ‘ol convergence 7/11 and several other announcements.

Prayer Request: PAX going through job/life transitions. Our country always but especially now with community tensions. Health of family/friends.

SYITG
Router & Maximus

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A Whole Lot of Burpees

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With Laces In being temporarily relocated to Empire Pizza lot (the home of the slowest of all burns), I decided to take advantage of the nice, evenly spaced parking lot lines today for this week’s edition of the work out by pulling some deep cuts from The Exicon.  11 stallions answered the call.  Some were sorry during, but none were sorry after.

The Thang

Immediate mosey to lot in front of Lowe’s.

Warm up by “Bone the Fish”:

  • Side Shuffle up one parking lot line, run forward to next, Side Shuffle the other direction x 4
  • Karaoke back and forth x4
  • Repeat till the end of the lot and turn around to do it all the way back

Transition to Bearpees – Jack Webb style Burpee (1) x Bear Crawl (4).   Made it to 8 for 36 Burpees per Pax, Mosey back to start line

Transition to Escalator.  One exercise with prescribed count (IC), run the full lot and back

  • 10 Box Jumps
  • 20 Burpees
  • 30 Merkins
  • 40 Low Slow Squats
  • 50 Lunges

Switch to Apple Turnover – Bear Crawl from one line of parking spots to another, flip to Crab Walk from that line to the next.  Flip and repeat till the end of the lot.

Run back to the start with 3 Bomb Jacks at each line

Finish Lot work with Paula Abdul for the length of the lot (40 more Burpees):

  • Run forward 2 Parking Lines
  • Nur back 1 Parking Lot Line
  • 5 Burpees

Mosey to parking area beside Persis to close with 7’s

  • Mike Tyson
  • Bear Crawl forward
  • Squat
  • Crab Walk back

Mosey to Shovel Flag for some COP, but first… 5 Burpees OYO

Prayers for Anxiety in different fronts (Cancer screenings, Kids, Job status, etc).  Prayers for Badger’s family, 2 years since his death.

Announcements:

  • Read your newsletter
  • New AO opening by YHC at Earthfare June 1, read the pre-blast.

Honor to Serve.

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