Tag: Cyclops

Slowly we Burn

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11 plus 2 runners at Slowburn. A bit light eh? Too cold? or you just too fit already? Whatever, you only get me every so often …. if you weren’t there, you missed it.

Welcome, Intro, Disclaimer, Mosey

Warm up; 15x OH Clap, 14x Windmill, 13x LBCs IC, 12x Morrocan NC, 12x LSS, 11x Hello Dolly, 10x CDD, 10x Imperial Walker, 10x Freddie M, 10x Scorpion DD (this is the first time AM tried to Q jack), 10x Hillbilly Walker, 10x Dying Cockroach

Mosey, 4 corners; 20x Mt Climber, 2 burpees in the middle, 20x LBCs IC, 2 burpees, 10x Squat Jumps, 2 burpees, 15x Flutter IC, 2 burpees (this is the second place AM tried to Q jack)

Mosey to the back of Lowes 10x3x Calf Raise, 10x Dips, 10x incline merkins

Mosey around Lowes and back out the other side for the Greatest Hits
10x Mahktar N’Diayes
1-4,2-8,3-12 Matt Foley
10x Travolta
5x Richard Simmons (on request from Wide Right)
10x Monkey Humper
10x Shoulder Taps
49x OH Claps IC

Mosey, 4 corners; 10x HR Merkins, 2 burpees, 10x BB situps, 2 burpees, 10x bombjacks, 2 burpees, 10x2x Scorpion DD

Circle up, cool off; 15x Morrocan NC, 15x LBCs, 10x OH Claps, 10x Freddie, 10x Air Press, 10x Rosalita, 10x LSS, and finally 10x SSH

Than you Hootie for the opportunity to lead

Looks like we made it,

Barry Manilow

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5 at the Hive

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Five at the hive for a rainy day with just enough space to stay dry.  It was a great morning of fellowship exploring our words from last year and looking ahead to next year.  Thank you for the opportunity to lead!
Warm up: (High Intensity) – High Pace Mosey between exercises
– SSH 101
– Seal Jacks 50
– Cherry Pickers 30
– Imperial Walkers 20
– Merkins 10
Interval AMRAP: (Partner Up) 1-min per station (6 stations) switch partners after each round
  – curls
  – squats
  – triceps extensions
  – pass through lunges
  – Clean & snatch
  – calf raises
15 Min AMRAP – Pick your poison – count total reps
  – KB Swing
  – Shoulder Press
  – plank row
  – vertical chest press
Ended with some Mary!
Great morning!
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The Colosseum

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Disclaimer.
Mosey to get heart pumping, circle up for warm ups 10 of each of the following SSH, Imperial Walkers, Hillbilly walkers, Mtn. Climbers, Cherry pickers.
Mosey to side of school bear crawl halfway down breezeway get to benches 10 dips in cadence, 10 box jumps, 10 derkins
rinse and repeat x 2.
Mosey to basketball court four corners 10 merkins lunge walk to next corner 10 squats get all four corners.
Mosey to wall. Peoples chair while we work through the pax with each person bear crawling to the end. flip flop for balls to wall.
Mosey to light poles. split into 2 groups. group 1 run to light pole and back while group two does burpees. rotate through the following exercises. burpees, flutter kicks, bomb jacks, lbc’s, ssh’s.
Mosey back to COT do 16 American hammers.
Announcements read your newsletter.
Prayers and praises

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Laces In – Going Out

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A bit of cool rain couldn’t keep the 8 LacesIn pax in the fartsack this morning.  Thankfully, it was 52 degrees and not 32 degrees.  Fearing the bubble over Fort Mill wouldn’t hold up, YHC planned a workout under coverage, off campus of FMHS (someone needs to talk to Flash about getting more coverings built onto the school).  Once the disclaimer was issued, we jetted up the hill and across Munn Road to St. Philip Neri.  Vacant, well lit, and relatively dry.

Warm up under the drop-off awning:

  • SSH x25
  • Windmills x10
  • Mountain Climbers x20
  • Imperial Walkers x20
  • Low Slow Squats x10

Mosey around what would be the “loop” for the Thang.

The Thang
Webb-o-Rama is always a crowd pleaser.  Fortunately, none of the pax attended (or remembered) the last installment of Webb-o-Rama (The Abyss a few weeks ago, for the record).

[stand by while I look up that back-blast for copy/paste]

4 “stations” along a loop that was mostly covered there at the church.   The exercises at each station were to be done in a Jack Webb style, (1:4 ratio).

Station 1: Burpees and Side Straddle Hops, then Bear Crawl to station 2

Station 2: Big Boy Sit-ups and American Hammers, then wheelbarrow to station 3 (flapjack half way)

Station 3: Bombjacks and Run-Stance Switches, then lunge walk to station 4

Station 4: Traditional Jack Webb (merkins and overhead claps), then run around track back to station 1

We did a total of 2 loops of the circuit before we ran out of time.

Round 1: 1-5 (made it all the way through round 1 before Pusher started complaining – gotta be some kind of record).
Round 2: 6-8

Moseyed back to COT where we met up with the Laces Out pax (5).

Strong work by all men!  Hopefully all got a little better for it.

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Smashing Taboo on this Election Tuesday

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Today 11 men  joined together in the unseasonably warm but wet aftermath of a heavy rain that preceded us.  Plenty of puddles to step in but lots of good fellowship to counteract the wet.  My apologies to Long Shanks for getting his shoes wet by moseying through the fields

Message:  The challenge during partner activities was to engage in the taboo… to engage in dialogue around politics and religion.  The great deceiver has created societal roles that it is taboo to talk about politics or religion because he knows when we talk about difference, when we talk about our own pain and suffering that what we usually find is commonality, hope and support that he doesn’t want you to find.  This month take a leap of faith and make yourself vulnerable by speaking about something on your heart that you wouldn’t normally speak about. Find healing, support and hope in the men around you.

The THANG:

Started with some stretching… because we are old (except Falcon Crest but he played along)

Moseyed past the smelly trash can to the back parking lot for some Rugby sprints that included SSH, CCDs, Merkins, Sumo Squats, Hill Billy Walkers and maybe a couple others.

Mosey to the side HT wall for some wall sits and bear crawls from one end to the other (that is one long wall……….)

Mosey to Grace parking lot for the Starfish which included 8 pain stations within 1 Min. on and 15 seconds of transition which we did two rounds of that included 50#, 30#, 25# weights and a 10# ball.

This morning was a good work out but great fellowship among the pax.  It was a lot of fun connecting but also sweating!  Special call out to my partner, Old Bay,  for the good conversation on politics and religion.  I’m better because of the conversation.  Aye!

 

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Laces In – 9.20.18

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14 strong at LacesIn on a great morning.  All tolerated a few of YHC’s favorite exercises.

Warm up

Short mosey and circle up for the usual suspects.

  • SSH
  • Windmill
  • Imperial Walkers
  • Merkins
  • Squats
  • Peter Parker
  • Parker Peter

The Thang

Mosey over the band lot and line up on the goal line for the following

  • Lunge walk 50 yards. Stop every ten yards for 10 squats.
  • Bear Crawl remaining 50 yards and 10 CDDs every ten yards.
  • Crabwalk back 50 yards with 10 LBCs every ten yards.
  • Burpee broad jump remaining 50 yards.
  • Theee rounds of suicides to the 10, 20, and 30

 

Mosey to base of hill at the entrance to parking lot from Munn Road and do the following:

  • 10 singe count Merkins, 10 sumo squats IC, 20 Freddy mercury IC. Run to third light pole and back.
  • 10 single count diamond Merkins, 10 monkey humpers IC, 20 Flutters IC. Run to top of hill and jog back down
  • 10 single count wide Merkins, 10 bombjacks, 10 hello dollies IC. Run to top of hill and jog back down.

Mosey back to start for a few minutes of Mary

COT

Announcements

Prayers/Praises

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Tomahawkin’ at The Hive

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I do this thing called The Tomahawk Test every 8 weeks at #TheTomahawk site.  It’s all about making sure we are getting better/getting stronger.  I encourage the pax to workout the same way they did the previous session…if you curled on your knee last time, curl on your knee this time.  Seeing our reps increase is a good thing.  Seeing them decrease is a weird thing that hopefully becomes a motivator to push harder.  I brought it to #TheHive because we have different “regulars”.  I believe only 1 person at this workout had done the #TomahawkTest before (DESTINY).  Check out the image for how our workout went down.  I have all the hard copies and will be sharing them with the pax individually, as well as keeping a digital copy for reference.  Blasted 90’s Alternative while we tossed the iron around.

Just so we could get our burpees, I blasted Chumbawumba’s Tubthumping.  28 burpees (27 if you don’t follow my lead and do 1 as the song ends).  We moseyed back to COT and did 6 more burpees so we all got our 33 in for the day. #1000burpees

Shout out to Tesh for the Q opportunity.  I love it and consider it an honor.  Prayers for our brothers on IR.

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Hills, Arms, Suicides and Hills

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Sir Topham Hat and I were pretty excited to take on Alcatraz together. A couple or “runners” who really “enjoy” hills? What could possibly go wrong? A warning was sent on the Twitter machine that this would be hill intensive, so I was pleased to see 11 Pax show in addition to YHC and STH. It was a bit of an Alcatraz reunion of sorts with some familiar faces. We knew we needed to bring it.

STH on Q

  • Warm up jog with side shuffles, butt kickers and high knees
  • Mosey to the play area
  • Amrap pull-ups (unassisted), 20CDD – 3 Times
  • Mosey to Parking Lot
  • COP: SSHx20, cherry pickers x 10, Mountin Climbers x 20, Peter Parker’s x 10, 6” twice
  • Mosey to Upper Hill for Jacobs ladder
  • 7 burps and 1 bombjack at top.  Made it 4 rounds
  • Al Gore to squats (which prompted some colorful comments. Just do an Al Gore while doing squats and it’ll become clear immediately.
  • Mosey to Wooden wall.  7 count incline merkins in cadence, flip to dips 7 count in cadence.  Flap jack 4 times #smokefest
  • Handoff to Zima

Zima on Q

  • Mosey to Parking Lot
  • 25 SSH IC
  • 17 Something I can’t remember IC (I blame it on being light-headed)
  • Mosey to Middle of Parking Lot for Suicide Burpees (5 burpees at baseline each time running to 3 increasing suicide targets)
  • Walk 20 yards back for 10 hand release merkins at baseline with 4 suicide series targets
  • Walk 20 yards back for 7 bombjacks at baseline and 5 suicide series targets
  • Go to field for 4 corners
  • Corner 1 20 Monkey Humpers IC
  • Corner 2 20 Walking Lunges IC
  • Corner 3 20 Monkey Humpers IC
  • Corner 4 15 LS Squats IC
  • Run to short steep lower hill for 5 Min Quadzilla (insert copious amounts of complaining herre)
  • Mosey back to parking lot for 5 mins Pax Choice Mary
  • Finish with double 10 count body destroyer

All in all it was a pretty good smokefest. Everyone pushed their limits

NMM (here are our notes)

  • STH is super fit but bailed for Zima Q (cited family commitments)
  • Fish Sticks = #King #WarDaddy
  • Great mumblechatter this AM
  • Maximus is a beast and smiles through the entire workout like “Is that all you got?” Yes Max, it is.
  • Highlight of the morning was Dark Helmet’s commentary on STH’s Al Gore Squats #graphic #hilarious
  • A couple of Pax almost got laid out by a Buck (Deer) that didn’t see them and then shot off across the street
  • Quadzilla is still a crowd pleaser (esp. when you add a minute)
  • For all the comments about being out of shape, Gears seemed to be towards the head of the pack
  • Glad to see half the team of “Beauty and the Beasts” support us

Prayer, Praises, Announcements

BOM on Zima

Thanks for the opportunity to lead Smuggler! Keep me in the rotation.

Zima Out!

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CSPAN Send off Convergence

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141 Men came to show the Respectable**CSPAN** some Respect!!

He leaves The Fort and heads north or as Dredd refers to Yankee land. Not gone forever but just up the road 600 miles to start a new chapter in life and in F3 as he will launch F3Philly.

I am not the most eloquent with my back-blasts and I am usually to the point with posting the workout, add some words and being done, however since I can’t get Italian Job to write this up and Double D challenged the PAX to think of one word to represent CSAPN, I think that is the best way to document this convergence.

Thank you CSPAN for being all of these things and more to you r brothers in the PAX. As posted on Twitter and many of these were repeated multiple times:

brother
camaraderie
commitment
confidence
connected
consistent
courageous
dedicated
empathetic
example
genuine
handsome
HIM
honorable
humble
humility
impact
influence
influencer
insightful
inspiration
integrity
investor
legend
magnanimous
model
respect
selfless
servant
shepherd
solid
squaredaway
steadfast
steady
wise

The Workout looked like this:

WWL at the Q:

  • Mosey around the lot
  • Line up; karaoke, side shuffle, high knees, butt kickers, toy solders, lungewalk, power skips
  • COP
    • SSH, squat, merkin, moroccan night club, 10 Flying squirrels
Double D at the Q:
  • Run to practice field
  • Plank sequence
  • Split into 2 groups on each sideline
  • Sprint to center and back to sideline
  • Monkey humpers x25
  • Rinse + repeat with Merkins x 25
  • CDDs x25
  • Burpees x25
Longshanks at the Q:
  • Burpees
  • Lunges
  • Inch worm Merkins
  • Maktar Ndiayes
  • Plank Jacks
  • Squats.

Dredd at the Q:

  • Prayer for CSPAN
  • Merkin/Ab Lab series
  • Truth Nuggets and Leadership development with Major Payne, Wegmans, & Drop Thrill
  • Mosey to hill behind Bob Jones Stadium
  • Prayer for CSPAN heading to F3Philly…..”CSPAN Coming”
  • More Merkin/Ab lab series

COT:

141 Count, Name O’rama, 2 FNGs (Bikini & Manzel), Skinny Jeans pray out over CSPAN and his IMPACT on men and for Sky Q’s kingdom.

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Burping Arrows at Colosseum

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What do you do when you spend all of your mental energy preparing for a Q involving a hard workout and a solid message, you do that workout, and then get asked to Q the next day?

 

For YHC, you put little effort into preparing a message, think back to what others have done at that AO, and do something hateful.

 

Jekyll reached out late in the day Monday, asking me to take the Q at Colosseum on Tuesday morning, and it’s really hard to say “no” when the request is made. Announcement was made on the Twitter machine, which usually results in poor turnout, so I was quite surprised to see 17 PAX show up to join me in my admittedly bad idea workout. 0515 rolled around, disclaimer was made, and off we went on a comfortable mosey around one of the drop off circles, complete with side shuffles, knees-to-chest, toy soldiers, and other light stretching. We wrapped around to the small parking lot at the entrance for some additional warm-ups.

 

20 SSH in cadence

20 Moroccan night clubs in cadence

10 Hillbilly imperial hillbilly walkers in cadence (yep, you read that right, and it’s just like it sounds)

10 Windmills in cadence

10 Merkins in cadence

 

Tiny mosey to the start of the looooooong entry road with all the arrows for…

 

The Thang

 

Ginsu did an awful workout over the winter involving the arrows on the road, so today’s workout was modeled after that bad idea. But I couldn’t remember what we did that time, so we did burpees.

 

Round 1:

15 burpee buy in, then jog to the first arrow, one burpee, jog to the next arrow, one burpee, etc., all the way down to the stop sign past the Gold Hill Middle School sign (17 arrows in total). 

Jog back to starting point and wait for the 6. 

 

Truth be told, we only did all 17 arrows this time so I could gauge how long the road was and how long future rounds would take. Based on that information, we shortened it to the first 10 arrows for the remainder of the workout.

 

Round 2:

15 breakdancer burpee buy in, then bear crawl to an arrow, 10 LBCs, bear crawl, 10 LBCs, etc. Jog back.

 

Round 3:

15 Walmart burpee buy in, sneaky gorilla to arrow, 10 merkins, sneaky gorilla, 10 merkins, etc.

Jog back.

 

Round 4:

10 Jackass burpee buy in, crab walk to arrow, 10 squats, crab walk, 10 squats, etc.

Jog back to COT, because we ran out of time.

 

Rounds planned but not completed:

15 Bodybuilder burpee buy in, broad jump to arrow, 10 V sits, broad jump, V sit, etc.

20 One-leg burpee (10 per leg) buy in, monkey crawl left to arrow, 10 diamond merkins, monkey crawl left, 10 diamond merkins, etc.

10 One-arm burpee (5 per arm, aka, Apollo Creed) buy in, monkey crawl right to arrow, 10 jumping lunges (single count), monkey crawl, 10 jumping lunges, etc.

 

There were very few announcements. Read your newsletter.

 

Very few prayer requests. Some PAX admitted just needing oxygen.

 

This was my first Q at Colosseum. Jekyll said to make it hard. I tried. We only ended up doing 72 burpees in all, so it wasn’t that bad. I’ll branch out and assume I won’t be asked back, and if I am, it will be a poor turnout.

 

As always, I appreciate the opportunity to lead. Thank you, Jekyll, for the push.

 

Jedi

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