Tag: Cyclops

Baxter Loops

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WARMUP: Ran to Baxter Mushroom pool parking lot
THE THANG: Run laps around the circle road. At each stop sign do the following.
15 Merkins (5 Diamond, 5 Regular & 5 wide arm)
15 Squats
15 LBC

Return back to COT
MARY: A few were back early for 3 mins of Mary
ANNOUNCEMENTS:
COT: Prayers lifted for healing, surgery, lost loved ones.

Thanks Badlands for the opportunity to Q and lead the pax.

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Snake in the Forest

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A quick warm up….Then a lot of carrying to start off. We headed off campus towards Forest Creek Middle and found an awning. The rain was solid this morning.

10 swings
10 merkins
10 goblet squats
10 swings
9 merkins
9 goblet squats
10 swings
8 merkins
8 goblet squats
etc.

Ran a lap

1 min swings
30 sec cleans on the right
30 sec cleans on the left
30 sec racked reverse lunge on the right
30 sec racked reverse lunge on the left
30 sec squat thruster on the right
30 sec squat thruster on the left
4 min total and that’s a real burner

Ran a lap

Rinsed and repeat the 4 min sequence

Carried back to COT. 1 mile total distance most of it with the bell

Manmakers until the Bushwood PAX joined us. Grinder led some exercises to make sure the COT video looked like we’d been in the rain. Always an honor to lead.

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Things I stole from Tesh

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WARMUP: SSH, IW, HW, Merkin (slow)

THE THANG: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/ Stole this one from Tesh. Thanks for writing the backblast buddy! We made it 4 rounds

MARY: called some yoga at COT, approximately 70 seconds worth

ANNOUNCEMENTS: newsletter is there to be read in your email inbox

COT: practice gratitude like you work on your fitness, CONSISTENTLY

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Win the Morning, and the Day

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WARMUP: Quick run around the parking lot, back to an area close to COT then circle up for 15 reps each of the following:
* SSH
* Windmills
* Imperial Walkers
* MNC
* Strawberry pickers
That got the heart rate up. muscle groups loose, and blood flowing nicely.
THE THANG:
Keep it simple. Starting from where warmups were done near COT, do the following in order…..
* 5 Burpees
* 10 Box cutters
* 20 Hand-release merkins
* 40 Mountain climbers (2 ct)
* Run a lap around the shopping center’s parking lot (approx 1/4 mile loop)
* Repeat until time is up

Not much mumblechatter because we were all in constant movement. Everyone got in at least 2.5 miles, others got in more. Tesla was King, lapped everyone at least once. I think he got me twice. Ugh!!!

ANNOUNCEMENTS:
* A LOT going on! Read the newsletter, get involved.
* Thanksgiving convergence this Thursday at The Ranch!
* Raised approx $1,100 at the Bourbon Tasting! Great job Cyclops organizing and hosting, and great job Wegmans on the catering.
COT:
* A lot of P&P.
* Special prayers for Spectre and his M.
* Blessings for Beaker and his M in celebrating their 5th anniversary.
* Prayers for my youngest son as he is battling flux at school still trying to get accustomed to the workloads and responsibilities of 6th grade.
* Sorry if I missed posting any of them in this backblast. My mind is still covered in frost.
* Give thanks this week, pay forward your blessings to someone less fortunate and in need.

Thank you Badlands for the opportunity to lead. Thank you PAX for showing up and pushing yourself and each other. We won the morning!

Thankful and blessed,
-NASA

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Forget the Spartans!

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WARMUP: If you consider an almost 1 mi run with toy soldiers, karaoke, NUR and 60 merkins a warmup, then yes
THE THANG: broke up into three groups of three for 4 rounds of pain stations…

First round:
Group 1- 20 pullups
Group 2 – run around small parking lot
Group 3 – 30 burpees

2nd Round
Group 1 – 15 pullups
Group 2 – run
Group 3 – 50 merkins

3rd Rd.
1 – 5 pull ups, 10 squats, 15 calf raises
2- run
3 – 50 flutters

Rd 4
1 – 50 squats
2- run
3- 25 Mike Tysons

Run back towards COT, got in some wall sits with 5 merkins each
MARY: More merkins and some supermans
ANNOUNCEMENTS: tons of stuff going on
COT: prayers and praises!

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Five at the….oh wait – that’s Friday!

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WARMUP: Jog with some windmills, planks, merkins, produce pickers aka tally taps and moving from light pole to light pole with burpees, merkins or squats at each, then…..
THE THANG: Joined the PAX doing the Chad 1000X workout at the stadium. We went to the track and did laps, stopping at the 50’s for 10 merkins at between the uprights behind each end zone for 10 squats each. 7-8 laps completed and Slap Shot was king.

PAX got 2.5 miles and between 180-200 merkins and the same on squats. Simple but got our monies worth.

MARY: It exists, we talked about it as we scrambled to make it back to COT from the stadium by 0600.
ANNOUNCEMENTS: We’re numerous…..and in the newsletter.
COT: YHTBT.

Thanks for the call, Yard Sale. Always an honor. Until next time……

Cyclops

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STL Teams

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Chilly morning so mosey over to medical offices behind bank at top of Dave Gibson to warm-up. Break out into teams of 4 or 5.
Laps are up Dave Gibson, down 160 to Arby’s, right into Earthfare lot, right on road that returns to start.
Hills are down Dave Gibson up to GHES and then back to start.
As a team complete the following as efficiently as possible:
6 Laps, 6 Hills, 50 Burpees, 100 HR Merkins, 150 Bomb-Jacks, 200 Mtn Climbers.
Every PAX had to run one loop and one hill. From there it was up to the team to figure out how to divide and conquer.
The goal was to get through this the first time and then challenge the teams to figure out how to improve their plan in order to reduce their overall time. Probably due to poor communication on YHC part, we ran short on time to complete the second round. Teams completed as much as time allowed on second round and then returned to COT. This was Wipeout’s second work-out so we went over the 5 core principals and then a quick summary of the 3Fs.

Lots of 2nd F events in the newsletter. Get out and participate!
Thanks Badlands for the Q opportunity!

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Honoring our Vet’s

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WARMUP:
– 22x SSH / 11x Windmill / 22x IW
– mosey complete round around WEP
THE THANG:
– 11x exercises with 11x reps each
– after completing above mosey a round around WEP
– rinse and repeat
MARY:
– had some time left for Jack Webb and Sally with squats
ANNOUNCEMENTS:
– read your newsletter
COT:
– was held

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Could’ve been worse

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WARMUP:
31 IC SSH

THE THANG:
Moseyed up the Massey St Hill to the parking lot.
Counted off into 3 groups to engage in a DORA style workout.
50 Merkins, 100 BBs, & 150 squats per pax in your team. As the group completes the exercise, a pax runs down the hill and back. Swap out till all reps are done.

Moseyed over to the parking lot behind Springs Global on McCammon St for another DORA style. Maintaining the same group,
25 half burpees (down to merkin and back up stopping at the squat position as 1 rep), 50 Mike Tyson’s, 100 LBCs. 1 pax from each group runs to the end of the parking lot and back. Swap out till reps are completed.

Headed over to the parking lot with the big wall by Pike for some wall sits and merkins. Lined up on the wall, and from the outside in, each pax would do 10 merkins then back on to the wall. Once we got to the center, repeat going back to the ends.

Headed over to COT to wrap up with 10 burpees OYO

MARY: had a little lamb?
ANNOUNCEMENTS: NEWSLETTER

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Lack of Creativity, Excess of Difficulty

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One Mile Warm Up to Dave Gibson, across 160 to Emory and around to Brayden Pkwy. Sun 6 pace for the front men.

Hill Suicides
Start at base of Brayden hill, run up, run down.
At Median Break
10, 20, 30 Merkins/Flutters
10, 20, 30 Curb Dips/American Hammers
10, 20, 30 CDD’s/Hello Dollies

Do your ten at the first median, back to the bottom. Then twenty at the second median, and back to the bottom. Hit the top at 160, 30 reps, back to bottom.

After three laps, head back to Earth Fare for COT. Looped the building to make it an even four miles before calling it. Five 8 Count Bodybuilder’s to end.

Strong work by all. The Brayden hill is unforgiving.

Announcements
THERE WILL BE MEAT at the bourbon tasting on 11/18
This week we’ve also got Change Order’s Veteran’s Day clay shoot – 11/11. Hit up CO for more details.
Chad 1000x is on Thursday at S2S.

Prayers/Praises
Prayers for Band Camp traveling for work. Safe travels, brother.
Praise for Poppins’ leadership at the Bethel men’s shelter
Prayers/praise for our attentiveness as fathers and husbands.
Praise for the new faces today.

NMM
Olaf’s prayer hit me right between the eyes. He dropped a timely prayer request after a weekend of distracted parenting. How much presence would my kids perceive that I give, if I asked them? Am I giving them all of me, or only some of me?

Thanks for the tap today, Badlands.

Punch List out.

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