Tag: Cyclops

Running with Burpees

Leave a comment

WARMUP: PAX were disclaimed.  That is all.
THE THANG: 3.5 Mile route with 10 burpees every 1/4 mile. X marked the burpee spots. Speedy PAX got 4 miles and change. Us mere mortals did not.
MARY: 4 minutes of stretching with Stang
ANNOUNCEMENTS: Were announced
COT: Prayers and praises were offered

YHC is grateful for a tremendous group of HIM to help in acceleration and staying on the right path. The cooler temps and lower humidity was a blessing to start the week. Thanks to Badlands for the Q spot. It is always a privilege to lead.

Honored,
👁

TClap |
0

TWSS at Pantheon

Leave a comment

Ran around with 10 stops.
Each stop we did:
10 Merkins
9 squats
8 LBCs
7 CDDs
6 Jump Squats
5 🇺🇸 🔨
4 HR merkins
3 jump lunges
2 flutters
1 burpee

2ish miles

A few sets of 10 bomb jacks thrown in

Prayers for kiddo’s health
Praise for our kiddo’s and our parents’ health

Great work by all PAX present!

TClap |
0

Mr. Hugh Midity

Leave a comment

I recently asked Badlands for a Q At Sweep The Leg. He gave me June 13th and I accepted the assignment forgetting that was the Monday after a week at the beach. Vacation is rough on the body. But all in all it turned out fairly well. Ran one of my fastest miles 7:42 pace that morning and it all went quickly  downhill from there. Noticed a fairly large gathering for my Q which was obvious since I’m a celebrity in F3. Noticeably missing was Bobber.

The Thang

Told everyone what the plan was at 5:14. Which was, run to Berkshire Heights meet at the stop sign. Go clockwise around Berkshire stopping at every stop sign and doing 5 Hand-release Merkins, 5 X and O, 5 Jump Squats. There are 6 stop signs all the way around and one big hill the last 1/4 mile. The next loop add 5 more reps to same exercises for 10 of each. Everyone got over 2 loops some pushed for 3. Finished with 3.35 miles the others got 4. Thanks Badlands for the Q I enjoyed hearing the complaining  from the Pax.
Last thing men. Let’s show the world what a real man looks like. Be kind to strangers even if they think differently than you. Hold the door for a lady as she exits the store. Open the car door for your wife. Go buy her womanly things without bitching about it. Say your kids prayers at night while tucking them in. Push the buggy back inside the grocery store. Love you guys more than you will ever know.

 

COT
Prayers for Decibel son Noah and his recovery

 

 

TClap |
0

Active recovery

Leave a comment

WARMUP:
Standard warm up
Ruck half the loop
SSH
Cherry pickers
Yoga
Merkins

THE THANG:
We had the following exercises and reps that we did for 5 mins straight.

5 man makers
10 curls
15 squats
10 overhead press
5 burpees with ruck on

Then for active recovery we would ruck for 2 mins

Repeated this 5 times.

We were definitely faster rounds 1 and 2. No one was able to complete the list twice in one round.

Simple but effective workout. Just an example that a hard workout doesn’t have to be complicated.

MARY:
30 LBCs to finish
ANNOUNCEMENTS:
COT:
The runners practicing for the Bear joined us

TClap |
0

Surviving Hero’s Fallen Hero

Leave a comment

WARMUP: Quick disclosure, then moseyed to the pull-up bars for a Trucker approved warm-up: Windmills, Tappy Taps, SSH, & OCs – in between each set of exercises PAX started with 1 burpee + 1 pullup – graduated to 5 reps of each.
THE THANG: PAX held plank position while we read about the Heroes we were about to honor: Retired Army General Barry McCaffrey and his fallen hero Captain Dave Ragin.
We carried our Cindys down the hill, starting at the first tree on the right we lunged walk with Cindy to the next tree. At this time, the PAX performed 21 reps each of: Merkins on Cindy, Curls w/ Cindy, and OH Presses w/ Cindy. Once this series of exercises was complete, the PAX, leaving Cindy behind, jog to the pull-bars to perform 7 pull-ups and 7 ToesToBar . Pax then jogged back down the hill to pick up Cindy and lunge walk to the next tree. Continued this routine for a total of 6 stops. Upon completion the PAX were asked to conduct MARY until the 6 was in.
On to the next phase, Jack Webb series I like to call Manly Swings. JWs are 2 exercises with a 1:4 ratio and the routine is typically completed at 10:40. The first exercise was ManMakers w/ Cindy and the 2nd was KB Swings w/ Cindy. We stayed together and completed it right as time was up!!!
MARY:
ANNOUNCEMENTS: Bethel Mens’ Shelter, F3 Dads, Shank’s send off Q tour.
COT: Everyone was asked to give a praise and then prayers were lifted up!

TClap |
0

The Pain Train

Leave a comment

The morning was dark and thick in The Fort, and we could see the glimmer of a soft glow in the distance. It was the flickering light of the pain train, and it was headed straight towards us at an incredible rate. All we could do is brace for what was about to pull into the station.

Warmup:

1 Lap Around the school lot
10 Side Straddle Hops
10 Windmills – aka The Trucker
10 Cherry Pickers
10 Merkins
Up Dog/Honeymooner
The Leg Up Hip Thruster (Crowd Pleaser)

We moseyed over to the front of the school for some Wall Bulgarian Split Squats (left then right legs). The timer was an Indian Bear Crawl.

Moseyed over to the back of the school for a little 1st & 10.

The Thang:

There was cones lined up every 10 yards to represent the 10 yard markers on a football field. After each round we would do a lap around the track.

Round 1 – Cone 1 – 10 Burpees

Round 2 – Cone 1 & 2 – 10 Burpees & 20 CDDs

Round 3 – Cone 1, 2, & 3 – 10 Burpees, 20 CDDs, 30 Squats

Round 4 – Cone 1, 2, 3, & 4 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters

Round 5 – Cone 1, 2, 3, 4, & 5 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises

Round 6 – Cone 1, 2, 3, 4, 5, & 6 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters

Round 7 – Cone 1, 2, 3, 4, 5, 6, & 7 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats

Round 8 – Cone 1, 2, 3, 4, 5, 6, 7, & 8 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats, 20 CDD’s

Round 9 – Cone 1, 2, 3, 4, 5, 6, 7, 8, & 9 – 10 Burpees, 20 CDDs, 30 Squats, 40 Flutters, 50 Clave Raises, 40 Flutters, 30 Squats, 20 CDD’s, 10 Burpees

Ran/Bear Crawled to COT for prayers and praises.

Welcome FNG Snooze Button.

JWOW

TClap |
0

A little of everything

Leave a comment

WARMUP:
Mosey from COT to larger parking lot. Did some SSH, Imperial walkers, and Hillbilly Walkers

THE THANG:
A variation of 4 corners.
From corner 1
Bear crawled across 3 aisles with descending merkins at each aisle starting with 20 (20-15-10-5) to corner 2.

Ran down the length of the aisle to the other side of the lot to corner 3. Did lunge walks stopping at each aisle to do squats starting with 20 (20-15-10-5) to corner 4.

Ran back up to corner 1. In moving from corner 1 to 2, did 5 burpees at every light pole. Ran to corner 3 from 2 and then did 20 Freddy mercury’s at every light pole from corner 3 to 4.

Ran back to corner 1. Did a bit of broga. Then moseyed to the first speed bump at the bottom of the hill.

Did a variation of 11’s running up and down the hill, starting with bomb jacks at both top and bottom for 3 rounds, switched to merkins for 2.

Did some dips, karaokes and lunge walks

MARY:
Went around the circle and everyone picked a workout for the last 5 minutes.

COT: Gratitude is everything.

TClap |
0

10-10-10

Leave a comment

Mosey
Brayden neighborhood warmup lap w/ stretch
NUR uphill with 10-10-10 pain stations
Mosey back to COT
Island 11s – Merkins and LBCs (parking lot)
2 laps around earth fare
Abs at COT
Back to COT

TClap |
0

Bootcamp Q-School

Leave a comment

PAX ran around for some pearls on a string. At each stop, YHC worked to espouse some of my ideas on Qing. At the last stop prior to COT, other PAX took opportunity to count in cadence

Topics I tried to cover:
Counting the number present while calling SSH
Calling exercises in cadence – slower can be better
Keeping the PAX together – planking up
Modifying the Weinke based on numbers
Making mistakes as Q and moving forward
Having 11s in your back pocket
Be willing to leave something and mosey on
The mission of F3 involves building leaders. Do it. Build the leadership in yourself and in the other me that post with you.

Closed COT without a prayer, but took a moment to focus on someone in your life that needs an extra effort or word from you today. Challenged PAX to contact that person after they’d showered this morning.

Required Reading:
Q101: https://docs.google.com/document/d/1zFiVyspf1Xph6GIv-r-z5brONWUzhEYrBvXzbnKfdBc/edit?usp=sharing

Q201: https://docs.google.com/document/d/15qotyZbXt7ahRJIQN93qeThjcAkjrk482sOoDoCZXbc/edit?usp=sharing

Suggested Reading:

Q School

10 of us also stuck around for 5 min to do 50 burpees with Badlands, who now has a new process to help him remember his shovel flag. 🙂

TClap |
0

Stay Focused – Q-school edition

Leave a comment

11 Pax this morning with more seasoned vets and less newer members than expected. A good thing for me as a newer F3 PAX, I knew I could delegate some of the portions of the Q school lessons for the day!

Fishstix brought two left shoes so decided he would just do this workout without any shoes…. I think we finally found a way to slow this HIM down!

WARMUP: Slapshot started us off with a brief intro for Q school, emphasizing how the workout Q is essential to the F3 mission. The importance of the disclaimer was discussed reminding PAX that an FNG likely doesn’t know what an FNG is, so good idea to ask if there are any new guys instead.

Slapshot finished his portion of the Q with an impeccable example of how to take control of the workout and lead the PAX by altering and dictating pace of SSH cadence calling.

YHC took over and led the PAX down to Dave Gibson to the IvyBrook Academy parking lot. There we planked and performed some shoulder taps while discussing warmups (or lack thereof at most running AOs)

Continued on down Dave Gibson to the entrance of the schools where we performed SSH and then Al Gored while discussing some important components of successful workout designs – Overpreparing, Writing down Weinke, Having quick hitters in your back pocket in case finish early (tabata, EMOM, etc)

THE THANG: Mickey Mouse Burpee Sandwiches

station 1 (near end of school drive): Wide-arm Merkins
station 2 (far end of school drive): Diamond Merkins
Mid-point: Burpees (always 5)

Progressive circuit – start with 3 reps of merkins on each end with 5 burpees in the middle. next round 6 merkins each side with 5 burpees in middle. continue adding 3 merkins to each side.

We SSH for the 6 at station 1 after each round and discussed various components of successful workout designs (pearls on a string, 3S2T, time-boxing, etc)

Made through 4 rounds and headed back to Earthfare lot.

With about 4 minutes to spare we did a little running around the parking lot with 5k pace on the shorter parking lot sides and jog pace on the longer sides.

Finished at 0600

COT: Announcements – Bourbon Tasting fundraiser Saturday – see Cyclops posts on Slack

……..oh yeah, if you haven’t heard….. I may have forgot the shovel flag this morning after the workout. This should be fun….

TClap |
2