Tag: Cyclops

The 3 costs of leadership

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WARMUP: Mosey to springs building lot for various exercises with 2 burpees in between each. Mosey to the pike energy lot for act 1

THE THANG: Cost #1 – You will have to make hard decisions that negatively affect people you care about.
Partner up for Dora
100 – Boxcutters
200 – Squats
300’- Flutters

Mosey to Act 2 at Subway
Cost #2 – You will be disliked despite your attempts to do the best for the most
Dora – Same partner, new count
50 – Burpees
100 – Merkins
150 – Squats

Mosey to bank lot for a plank and act 3:
Cost #3 – You will be misunderstood and will not always have the opportunity to defend yourself.
Mosey to the WEP running path – with 12 minutes to go YHC called 5 burpees, 10 squats and 15 SSH’s at each swing. It was a bit aggressive. Modified to 5 hand release merkins from the 4th swing on.

JWOW found his landholdings at WEP to be in good working order, so we proceeded and
all finished in time for COT at 0730.

YHC is also pleased to report that the perceived minimum burpee requirement of Slapahot’s was also reached – all of them.

MARY: No time – had work to finish
ANNOUNCEMENTS: Go pick up trash afterward. So many PAX did.
COT: 5th core principle

Thanks to Grinder for the call. Always a privilege to lead where it all started.

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Oklahoma at STL

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Warmup: None

The Thang:

BLIMP inspired workout
Burpees x 10
Lunges x 10
IWs x 10
Merkins x 10
Plank Jacks x 10

Route looked a lot like the state outline of Oklahoma. Tesla was the King with 4.25 miles. All others had 3+ including a minimum of 5 laps.

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Never let fresh paint go to waste

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WARMUP: lap around “freshly painted” band parking lot. circle up: Windmills, Slow Low Squats, Moroccan night clubs, Peter parkers, Merkins, Downward dog/Honeymooner, Knees to chest, Seal Jacks. Run around parking lot
THE THANG: Merkin ladder down the “field”. Start with 1 merkin and bear crawl 5 yards. 2 Merkins…bear crawl. Continue until the count is 10 Merkins (accerlated quickly). Run around parking lot. Start at one end of parking lot and Lunge walk 10 yards. 1 squat. Lunge walk 10 yards. 2 squats. Continue until end of field with 10 squats. Run around parking lot. Return to end of parking lot. NUR….with burpee. NUR 10 yards and do Burpee…continue until end. Side Shuffle with Burpee. (switch direction every 10 yards w/burpee). High knees & Butt Kickers with burpee. Every 10 yards switch and do Burpee. Mosey to other end to the grass. Jack Web’s. Finish at COT with stretching.
MARY: Sprinkled in.
ANNOUNCEMENTS: Litter Clean Up. F3 men camp. F3 Dad’s camp. Bethel Men’s.
COT: healing. marriages.

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The Twister 2.0

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WARMUP: Group Led Warm-up

THE THANG: The Twister 2.0

Taking the original Twister 1.0 -which is a traditional Dora (100 Merkins/200 Squats/300 LBC’s) while partner runs the stairs and around the Exchange Bldg on Market St. The Twister 2.0 requires a slight modification:

100 Merkins
200 Squats
*300 Gas Pumpers (Twisters favorite Abwork)

MARY: Shout out to Senator Tressel “you can never get enough back” we performed horizontal pull-ups on the rails in front of Charanda’s, dips on curb & 5 minutes of stretching!

ANNOUNCEMENTS: Tomorrow Hwy Cleanup, Stuff the Bus August 5th, Convergence August 4th.

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Bakers Dozen

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WARMUP: mosey around the lot and circle up adjacent to the bells. Various exercises with burpees sprinkled in between
THE THANG: it’s good to have a partner – took the Bells to the gym parking lot. Partner 2 ran between light poles while partner 1 started on 100-200-300: 100 curls, 200 swings, 300 flutters

When complete, pax took bells to a space of their choice in the lot and, based on the lot number, did the corresponding number of exercises with each number
Manmakers – 1st number
Swings – 2nd number
Squats – 3rd number

Switched Peking spaces and did the same.

MARY: made it back for more flutters and American hammers with the bell took us to 0600.
ANNOUNCEMENTS: Yes. Read your newsletter
COT: 5th core principle

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Old stomping grounds

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WARMUP: started out with Barry and Wegs bailing to go do some hard core running for some hard core miles.

The rest of us started down the road and the. Doubled back to up the hill. In the big parking lot we did: windmills, 1 burpee, 51 Moroccan night clubs, 2 burpees, cherry pickers, merkins, 3 burpees, squats, 4 burpees, back and hip stretches.
THE THANG: ran over to the steps in front of Pike engineering where we partnered up for a DORA.
– 100 derkins
– 200 jump squats
– 300 hammers
– partner 2 as timer ran down the path and did a loop in the parking lot

Next up was Jacobs ladder and 7s. At the wall we did hand release merkins at the bottom and donkey kicks at the top after jumping the wall.

Ran back to COT.
MARY: round robin while we approached 0600
ANNOUNCEMENTS: yes…newsletter
COT: prayers for families and kids, and summer busy

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The 90/10 Rule

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WARMUP:
*Coaches Style Perimeter Lap
*10 warm up exercises (9ct) followed by 1    Burpee

THE THANG:

90 yard runs of escalating effort levels followed by 10 yards of bear crawls, crawl bears, crab walks.

9/1 Cone O’Rama exercises with built in lap around bus line. Sneaky 2 miles total over the course of 45 min.

College & Pro Mascot Trivia sprinkled throughout

LEADERSHIP LESSON:

*Life is like 90/10…

Life is 10% of what happens to you & 90% how you respond. Shared how this can be valuable for us and also in teaching our 2.0s.

ANNOUNCEMENTS:
7/22 Adopt a HWY, August Convergence.

COT:prayers for rest and rejuvenation for those feeling burnout, summer time travel & prayers for safety.

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Elite 8

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WARMUP: mosey to Grace presby with various exercises including burpees sprinkled in to honor the site q
THE THANG: 7 rounds of 7 and 23’s – burpees and LBC’s or squats depending on proximity to the dumpster. After comments and chatter about oderiferous emanations we moseyed to the office park for 5 rounds of 10-10-10-5: squats, flutters, hand release merkins and burpees.

Mosey at 0557 to COT for a 0600 arrival

MARY: no time
ANNOUNCEMENTS: YHTBT
COT:5th core principle

Thanks for the callout, Slapshot. Always an honor to lead.

Gratefully,
Cyclops

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move the chains

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WARMUP: mosey around the AO where we did high knees, butt kickers, toy soldiers, windmills
THE THANG: move a giant chain from one end of football practice field to the other. 8 links ~500lbs
Then 100 yard jogs / sprints intervals until time.
MARY: did some V ups for the last few seconds.
ANNOUNCEMENTS:
COT: greatful for the opportunity to lead. Prayers for marriages.

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