Tag: Cyclops

12 Days of Christmas

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15 HIMs descended on Laces In/Out for a beat down today including (3) runners led by Rock Thrill and (12) for BC led by YHC.

YHC was honored to be invited by Cyclops to Q at this AO. There is so much to do that I decided to peruse the previous backblasts to see if I could borrow some ideas. Fortunately, I was directed to a backblast from 12/8/13 from Double D and Santini where the Fort was introduced to the 12 Days of Christmas. YHC was there and remember it fondly. It has become a staple of the Christmas season at the Fort. In honor of DD, I decided to borrow the pain and apply.

The Thang

Mosey toward front of FMHS

1st Stop – SSHs x 30 and 5 burpees

2nd Stop – Windmills x 10 and 4 burpees

3rd Stop – Mtn Climbers x 20 and 3 burpees

4th Stop – Merkins x 10 and 2 burpees

5th Stop – IWs x 15 and 1 burpee

 

12 Days of Christmas

The Pax completed each set of exercises consistent with the song and then took a lap around the parking lot. The exercises were done in order listed below:

1 Donkey Kick

2 WAM

3 Jumping Lunges

4 Merkins

5 Squats

6 Burpees

7 Bombjacks

8 Sumo Squats

9 CDD

10 Flutters IC

11 Monkey Humpers

12 Diamond Merkins

 

All total we completed 2.6 miles plus exercises above. No one remembered that it was cold outside! Slapshot led the way the entire time and thus carried us out with a prayer.

 

Moleskin

  • Christmas party tomorrow night
  • Dam to Dam relay for a cause
  • Bonsai looking for folks to help with shelving at Classroom Ready
  • Prayers for Cash, Cyclops Dad

 

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Rust Removal

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8 HIM decided to shake off some Thanksgiving Holiday Rust at Quagmire.  After observing a missing flag due to a notably absent site Q (cough cough, Mile High, cough cough), disclaimers were given, 5 core principles of the workout were spoken by the PAX in proper order.  Off we moseyed.  Here’s what happened:

COP – 1)  SSH x 20, 5 burpees  2) Imperial Walkers x 15, 5 burpees  3) low slow squat x 15, 5 burpees, 4) merkins x 10, 5 burpees  5) hillbilly walkers x 15, 5 burpees

Moseyed to Target for Partner DORA – 1,2,3,4.  Having 8 led to even numbers and pairing off evenly.

100 – Jumping lunges (crowd favorite)

200 – Squats

300 – LBC’s

400 – Clave Raises

A 10 count was given, 5 more burpees were done (just because) and off we moseyed to the fountain for some 30 on 30 on 30

At the fountain – 30 dips, 30 derkins, 30 step ups.  Time to mosey to the Marshalls lot

Partners were found again for a quick DORA 1 – 100 merkins while partners ran 40(ish) yard sprints – 20 down and 20 back.   5 burpees were done (to be consistent) and we moved on.

Mosey again to COT for a few minutes of Mary:  American Hammers x 21, Box Cutters x 20 and some protractor work to keep people sharp on their geometry.  COT brought things to a close.

Announcements – Read your newsletter, XMas Party this Friday at Baxter Mushroom Pool Clubhouse, Convergence and Clave Boos 5K/10K on Christmas Eve at Colosseum.

Prayers and Praises were offered.

YHC is admittedly not a regular at Quagmire.  Monday was a great experience and my thanks goes out to Mile High (despite his absence) for the opportunity to Q and to get better around some very high impact men.  It was a honor to post this morning and start December off right.  The message to us all was to remember why we are here – for others first, ourselves last.   For it is true that when we are right, we can be right for others to make the impact we are called to bring as leaders.

Honored,

Cyclops

 

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Snake Pit – Quarter Pounders w/ Cheese

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After rescheduling this too many times due to conflicts, able to finally Q at this fine establishment. Special guest Partnerwork who’s kind of a big deal showed up. Gave the obligatory disclosure and we were off.

To get the blood flowing, began with a kettle bell mosey down to the lower entrance of the football field.

Warm up IN cadence:

  • SSH
  • IWs – little extra practice nice before to avoid repeating the epic failure from my Block Party Q
  • Cherry Pickers
  • Mtn. Climbers
  • Low Country Crab – found this one in the Exicon
  • Freddie Mercury

Quick recovery and Partnerwork opened the gates with the keys to the castle. Questions about a random tire placed by gate arose but was ignored.

The Thang

Line up at the goal line to explain the objective. Carry your kettlebell every 10 yards and execute number of corresponding reps to the end zone. Cyclops pointed out this is a reverse pyramid.

  • 10 – Man Makers
  • 20 – KB Swings
  • 30 – Gobblet Squats
  • 40 – Curls
  • 50 – Tricep Extensions
  • Repeat past the 50 to end zone

Checking time, needed to call a few audibles.

  • Grabbed some wall and proceeded with dirty hookups in  cadence x 30.
  • Jack Webbs (1×4 to 5×20)
  • Shoulder Taps x 30

Lined up on goal line for next field round.

Quarter Pounder

  • 10 KB swings to start, run to following yard markers, execute corresponding reps and run back backwards to start w/ 10 KB swings before running to next marker.
    • 25 yards – Merkins
    • 50 yards – American Hammers
    • 75 yards – Mountain Climbers
    • 100 yards – Calf Raises

With time running out, decided to head back to COT but with a bonus. Inspired by Geronimo’s Q at Laces In,  decided we should Indian run with our kettle bells with leader also carrying tire. It was met with enthusiasm.

Reached COT with a few minutes to spare, MARY Ab workouts in cadence until time.

Announcements: Thanksgiving convergence, Christmas party

Prayers/Praises: health, unspokens, upcoming travel

Thanks to Partnerwork for the field access , 3D for the opportunity, and the wisdom of other PAX  for this junior Q.

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10

Overcome

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7 boot campers and 3 runners posted at Laces In/Out this morning.  The cool temperature was perfect for a hideous beat down. We did hill repeats because today’s message was focused on overcoming inertia.

The Thang:

COP: SSH (30x), IW (20x), WM (15x), Sumo Squats (15x), MC (20x), and LBCs (15x)

Mosey to the hill near the stadium to add inertia and do the following exercises. 

  1. 100 Yard Dash
  2. Jumping Squats (2x) 
  3. Big Boy Sit Ups (3x)
  4. Pepper Grinders (4x)
  5. Burpees (5x)
  6. LBCs (6x)
  7. Sumo Squats (7x) 
  8. Heels to Heaven (8x)
  9. Dips (9x)
  10. Calf Raises (10x)
  11. Merkins (11x)
  12. Penguins (12x)

Moleskin:

Why do we sometimes struggle to answer God’s calling and purpose for our lives?  Does our own inertia stop us from making a breakthrough?

The bible shows us that Paul initially hesitated when he was called to God’s mission field.  In the Acts of the Apostles 22, Jesus needed to encourage Paul to overcome his inertia. He kept telling Paul “Go,” “Get up,” “What are you waiting for?”

Paul eventually pushed through his inertia and fulfilled his mission.  Paul’s story is a great illustration of how it’s sometimes tough to start your mission but you must finish strong.  

Peace,

Deacon

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9

Moving to keep warm on a windy day

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Cyclops and YHC(Bass-o-Matic)  were blessed with the opportunity to have the Q at the Fort.  As we discussed that we had nothing really planned, nobody would have believed it as it came together nicely.

A brief intro, disclaimer and welcome Slim Jim from the New Bern PAX we started right into the warmup as we waited for stragglers to roll in.  We did the typical SSH, Windmills, merkins, imperial walkers, peter parkers and plank jacks.  A brief challenge to the group on how do you plan for the unexpected and how do you respond to those situations?  Now that everyone was ready we split off with Milkshake and moseyed to one of my favorite walls across from the memorial park.

Since the PAX looked a little tired we started of with some wall sits.  This is where it started getting a little saucy.  Round 1 each PAX did a 10 count with an arm variation until we go to the end.  Short 20 second break.  Round 2 Each PAX did 10 bombjacks till we made it down the line.  Saw some great form from the pax.

Changed it up and went to the plan position.  Each PAX held the plan until we went down the line with plank jacks.  20 second recovery and then repeated with mtn. climbers.

Rinse and repeat.  Went back to wall sits with squats for round 1 and SSH for round two.  Funny how quick 30 minutes went and then it was time to hand it over to Cyclops.

We moseyed from the Springs lot to Footloose – a good sojourn.  Once all PAX came in, we circled up for a 10-20-30 pyramid:

10 burpees OYO, 20 squats in cadence (because Bass-o-Matic did no leg work in his half of the Q ; – ) and 15 double count merkins in cadence.  After merkin completion, PAX stretched out from the plank with salutations to the left and right then holding 6 inches off the ground while Tesh gave an efficient 10 count.

We moseyed from Footloose to the front of the Fort Mill Police Department, held a belated veterans day Pledge of Allegiance to honor all who serve, and then moseyed on to Main street for more “fun”.

On the main street benches, PAX did 20 dips and 20 derkins OYO and then we moseyed to the Founders Bank lot for the “main act”

7’s –  6 Kracken Burpees on the horizontal parking space line, lunge walk to the opposite side (because we needed more leg work), 1 Carolina Dry Dock, mosey back to the line, 5 kracken burpees, lunge walk, 2 CDD’s, mosey back……etc. etc. etc. all the way down too 1 KB and 6 CDD’s to finish. PAX finished at this lot before moseying by holding a squat position and did 10 Moroccan night clubs in cadence.  A quick recovery via a 10-count and we moseyed back to the East side of WEP.

At the .1 mile drill bit – Pax bunched up for some more work:  15 double count flutters in cadence, 10 burpees OYO (just because) and 10 double count diamond merkins.  A little mumble chatter came about…but just a little – likely due to the love of burpees and diamond merkins.

A quick mosey back to COT brought us to a few minutes of Mary – which included 15 box cutters in cadence and 45 (ish) seconds worth of protractor work – PAX seemed to enjoy holding legs 6 inches off the ground after completing box cutters making the transition to the protractor more “fun”.  For some reason, pre-mature a count off started at this point – I don’t know why.

We wrapped up at 0730 per custom and moved to name-o-rama, announcements. praises and prayers.

Praise for the health care providers who are caring for many sick friends and family, who are in our thoughts, including Tesla’s Mom and Cyclops’ Dad who are battling forms of cancer.  And for Assassin who is working through an infection and awaiting biopsy results. Slim Jims grandson who is recovering from illness. Kenyan’s loss of his M; prayers for comfort and peace.

Read your newsletter.

 

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2

Chutes and Ladders (not really…)

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8 posted at The Armory and may wish they hadn’t.  I joked that I had done Demented Uno too recently (Friday at The Hive) so I had to come up with a new game.  Chutes and Ladders is what I threw out on Twitter.  Sadly, I couldn’t come up with a way for that to happen.  This was the best I could do.  More of a Pyramid of Pain.

Warmup – Mosey, Moroccan Nightclub, Hillbilly and Imperial Walkers, Windmills, Cherry Pickers, Plank, Honeymooner, Plank, Downdog, alternate calves in Downdog

Next started the pain

10 ManMakers

20 LBCs with Bell

30 Skullcrushers

Mosey w/ Bell

40 Curls (or 20 each arm)

50 Tricep Extensions

Mosey w/ Bell

60 Overhead Press

50 Flutters with Bell

Mosey w/ Bell

40 Goblet Squats into calf raises

30 Rows (15 each side)

Mosey w/ Bell

20 American Hammers

10 Turkish Getups with a butterfly or lat raise on your back to start (5 each side)

Still had 16 minutes, so PAX called exercises (Manmakers, Uhauls, etc, even rotate one bell and did rows and BBS)

 

 

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Launching the Snake Pit

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YHC was honored to be asked by 3D to Q out East and, based on the calendar, an inaugural Q for the Fort’s newest kettle bell AO.  It required a separate trip to get familiar with the grounds, but a quick scan of the A/O left YHC with lots of options and, fortunately, a great group of HIMs gathered to launch the Snake Pit.  After disclaimers were put forth and JWOW came in hot, we moseyed off around the parking lot, without the bells.

COP – Corner #1 – low slow squats x15

Corner #2 – Side Straddle Hops x 20

Corner #3 – Imperial Walker x 15, People’s Chair hold with Moroccan night clubs x 15 and a                                     10-count hold

Stadium entrance – Merkins x 10, salutations right and left, 6-inch hold with a 10-count

PAX grabbed their bells and moseyed into the stadium, down to the field for a partner pyramid.

In any adversity or challenge we face in life, going through it with others helps ensure we come out stronger on the other side.  In the spirit of working through a challenge (and because partner work was notably present), we did, well, partner work.

While partner 1 began the exercises at the goal line, partner 2 ran to the 50 yard line and back and picked up the exercises where partner 1 left off.  Exercises built on one another a la pearls on a string, to the mid point anyway.

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 American hammers (w/bell)

10 goblet squats, 20 hammer curls, 30 tricep extensions, 40 American hammers (w/bell), 50 swings

50 swings, 40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

40 American hammers (w/bell), 30 tricep extensions, 20 hammer curls, 10 goblet squats

30 tricep extensions, 20 hammer curls, 10 goblet squats

20 hammer curls, 10 goblet squats

10 goblet squats

Once all were finished (PAX planked or did LBC’s if they finished before the 6), we moseyed with bells to the flag for a pledge of allegiance and did 30 flutters with the KB press

Mosey out of the stadium back to the lot for the start of a partner DORA – 50 swings and 100 hammer curls.  Partner 1 started the exercises while partner 2 ran to specified landmarks and back, and vice versa.

With no time left to get to 150 and 200 on the DORA, we moseyed back to COT for:  20 flutters with the KB press and 15 LBC’s with the bell.  At that point, it was 0600 and work was complete.

Announcements were made, prayers and praises were offered and YHC led us out.

Special thoughts are with Alright Alright Alright as his ankle heals.

Thanks to 3D for the opportunity to lead the inaugural workout and launch of the Snake Pit and to have the privilege of getting better in the presence of many HIMs.

Honored,

Cyclops

 

 

 

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Let’s Make a Deal at The Armory

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10 PAX decided to take the challenge and show up on a balmy morning. NO FNG’s, disclaimer disclosed and off we went. Mosey went probably further than some PAX would have wished but wanted to switch up a little bit. Heading off FH campus and down across the street. Let the PAX know that once Trucker stopped complaining, we would head back.

Circle up

  • SSH x30
  • LS Squats x10
  • Windmill x10
  • Cherry Picker x10
  • MNC x25
  • Arm Circles x10 forward/back
  • Peter Parker- x10
  • Parker Peter- x10
  • Down Dog
  • Honey Mooner

Grab your bell and head to the far right parking lot of the Church. I had set it up for a game of Let’s Make a Deal after experiencing it the previous week at a Knoxville workout at the Abyss with Cinderblocks.

Each corner of the parking lot (under light posts) had 3 cards. One has a number of reps on each side. One has an exercise on each side. One has a traveling exercise on each side.
Only one side of the card is visible… Content of the other side is unknown.
PAX take turns choosing for each card to take what’s face up, or make a deal and switch to the unknown side…

Station 1:
single arm Tricep Extensions/(Goblet squats), 30/(50), Crawl Bear/(over-head mosey)

Station 2:
KB flutters/(KB Merkins), 30/(50), Lunge walk/(KB-icide)

Station 3:
KB Swings/(one-hand OHP), 30/(20), backwards overhead/(KB Broad Jump)

Station 4:
Single arm curls/single arm rows, 30/(50), KB-icide/(Bunny Hop)

The PAX decided on Round 1 they liked everything facing up, except the MOT for some. The Bunny Hop with the KB was a crowd pleaser. I added in the KB-icide, having had the privilege of these in Knoxville.

We completed all stations twice and did all the counts/exercises listed. Great work!

 

Mosey to the next parking lot closer to COT and partner up. With about 10 min to go, a mini DORA was the perfect way to close it out.

 

50- snatches

75- LBC

100- two-handed triceps extensions

 

Partner 1 runs to the bottom of the parking lot and back, while Partner 2 does the exercise. Switch and repeat until completed.

 

Everyone got it done. Always pick up the 6. It was great to see PAX stepping up to make sure our fellow brothers finished strong and with support.

 

Back to COT

 

Announcements: Read your newsletter

 

Prayers:

 

Cyclops Dad facing Pancreatic Cancer fight. Our prayers are with you and your family Brother.

 

Prayers for families, kids (teenagers), and Mental Health

 

I shared a quick topic from the sermon Sunday at Church on storytelling. Too often our kids are getting their information from social media, instead of the stories in the Bible. By no means am I an expert on this, but I challenged the PAX who are walking their Faith, or trying to get better, to share some of the great teachings in the Bible with their 2.0’s.

 

Thanks for the opportunity to lead.

Frat Boy

 

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Moving about frequently and getting better

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A little of this and a little of that took place on an early “coolish” September morning at #lacesin and #lacesout.   YHC had to call his own number to fill in for an injured PAX.  So a weinke was constructed and a total of 10 gathered to get better – 3 to run and 7 for boot camp.  After the disclaimers were announced and the assumption of risk was delegated, PAX took a Pledge of Allegiance to honor those who serve us and day in and day out and then we were off for a mosey to……

COP – 4 corners (and without side straddle hops no less!) – various exercises at each lightpole – 12 was the double count per exercise

  1. Low Slow Squats & Imperial Walkers
  2. Merkins & Mountain Climbers
  3. Windmills (for Trucker) & People’s chair held while doing Moroccan Night Clubs
  4. 12 Burpees – just because

Mosey to the wall by the high school entrance for:

  1. BTTW while each PAX bear crawled to the end of the line
  2. People’s Chair Held while each PAX did 5 burpees (the FNG did not splash merlot)

Mosey to the high school entrance for Partner Dora 1-2-3: One runs the bus loop and the other does:

  1. Burpees (100) – Some modified to Merkins
  2. Squats (200)
  3. LBC’s (300)

On the benches, PAX did 12 D/C dips I/C and D/C step ups I/C

Mosey to the band lot for 100 yards of Lunge Walks and Bear Crawls – Lunge 20, Bear Crawl 20, Lunge 20, Bear Crawl 20, Lunge 20.  Mumble chatter was encouraged down the field.

Mosey to the Hive lot for F & F – Freddy’s x 12 I/C and Flutters x 12 I/C

Mosey through the Hive lot to the opposite corner for Hello Dolly’s x 12 I/C and Rosalitas X 12 I/C

Hustle to COT for last little bit of ab work (PAX watches were conveniently ahead of YHC’s) so we wrapped up with 13 D/C American Hammers I/C – just to do something more than 12 times.  Then it was 0600.

COT was held and we welcomed FNG Bottlebot to the PAX.

Announcements were made – read your newsletter

Prayers were lifted up for those recovering from a fall, going in for testing, dealing with sickness and dealing with a recent cancer diagnosis.  Praise was offered for those giving care to all those in need and those who will help restore their healing and paths forward.

Honored to serve,

Cyclops

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Acceleration Thursday

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It was a swampy morning in the Fort as 8 HIM showed up ready to accelerate their Thursday morning. A quick disclaimer and we were off.
Moseyed over to The Hive parking lot.
  • 10 Side Straddle Hops
  • 10 Windmills
  • 10 Tappy Tap Taps (Cherry Pickers)
  • 10 Low Slow Squats
Moseyed over to the band parking lot.
  • 10 Merkins
  • 10 LBC’s
  • 10 Hello Dollies
  • 10 Rosalitas
Moseyed over to the front of the school.
The Thang:
Partner up for Jacobs Latter. One loop around the parking lot and met your partner in the middle for hand slap merkins. Loop back and met for big boy situps.
Jacobs Latter:
  • 10 Hand Slap Merkins -1 Hand Slap Big Boy Situp
  • 9 Hand Slap Merkins – 2 Hand Slap Big Boy Situp
  • 8 Hand Slap Merkins – 3 Hand Slap Big Boy Situp
  • 7 Hand Slap Merkins – 4 Hand Slap Big Boy Situp
  • 6 Hand Slap Merkins – 5 Hand Slap Big Boy Situp
  • 5 Hand Slap Merkins – 6 Hand Slap Big Boy Situp
  • 4 Hand Slap Merkins – 7 Hand Slap Big Boy Situp
  • 3 Hand Slap Merkins – 8 Hand Slap Big Boy Situp
  • 2 Hand Slap Merkins – 9 Hand Slap Big Boy Situp
  • 1 Hand Slap Merkins – 10 Hand Slap Big Boy Situp
Moseyed over to the band parking lot for Jack Web. This next set was hot off the press from the Waxhaw convergence.
Jack Web:
  • 1 Carolina Dry Doc – 4 Count Bear Crawl
  • 2 Carolina Dry Doc – 8 Count Bear Crawl
  • 3 Carolina Dry Doc – 12 Count Bear Crawl
  • 4 Carolina Dry Doc – 16 Count Bear Crawl
  • 5 Carolina Dry Doc – 20 Count Bear Crawl
  • 6 Carolina Dry Doc – 24 Count Bear Crawl
  • 7 Carolina Dry Doc – 28 Count Bear Crawl
  • 8 Carolina Dry Doc – 32 Count Bear Crawl
  • 9 Carolina Dry Doc – 36 Count Bear Crawl
  • 10 Carolina Dry Doc – 40 Count Bear Crawl
Moseyed over to the back of the school wall for wall sit/overhead claps. The timer was 5 burpees as each of the PAX took turns.
Moseyed towards COT for 6 minutes of Mary.
Announcements/prayers/praises.
J-WOW
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