Tag: Cyclops

Shield Beatdown

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WARMUP: Our warmup was SSH, Slow Windmills, Imperial Walkers and Hillbilly Walkers followed by a short mosey.
THE THANG: There was a choice of exercises for each number. You could do one or a combo of both to reach the number.
125 SSH and Merkins
Run to Teeters and back

100 SQUATS and Mountain climbers
Run to Teeters and back

75 Bombjacks and Big Boy Situps
Run to Teeters and back

50 FLUTTERS and CDD
Run to Teeters and back

25 Shoulder Taps and LBC’s
Run to Teeters and back

Rinse and Repeat
MARY:
ANNOUNCEMENTS: 10 year Anniversary CSAUP
COT: Pray and Praises

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Longest 11 ever

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WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?

Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.

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Convergence For Our Brother Shower Curtain

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WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:

Slapshot’s Pain Station:

Each Pax performs

50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters

Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.

Badland’s Pain Station:

10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs

Punchlist’s Pain Station:

Light Pole Speed Drills –

5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs

Bear-pees to finish

Shady’s Pain Station:

Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels

Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers

Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.

Great job Qs

COT:

Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!

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Chatter, Krakens, Fellowship more chatter and more Krakens

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WARMUP: mosey to playground parking lot – burpees, windmills, imperial and hillbilly walkers, more burpees, squats, holding people’s chair for Moroccan night clubs and air presses while mumblechatter escalated quickly. Pusher enjoyed the view of YHC’s good side at this point of the workout.  Planks ensued along with a few Broga poses, Peter Parker’s and merkins.  From there we moseyed to the bus loop for the main event.

THE THANG: partners took turns alternating running between ab stations and 4 exercise stations. The stations were comprised of 8 burpees or 8 kraken burpees (which Dark Helmet loved), 18 of another exercise and 22 of another – Carolina dry docks, derkins, squats, lunges, merkins and side straddle hops (because YHC did not include them in the warm up) specifically. PAX did all of them and got 1% better.

After 8 rounds were completed between partners, we moseyed around the school, recited the pledge to honor those serving our country and protecting our freedoms. Then moseyed past three more light poles were 3 burpees were done at each one.  Just because.  

MARY: Sasquatch led 2 minutes of Broga which brought us to 0600.
ANNOUNCEMENTS: We’re exclaimed
COT: Prayers were offered.  And we welcomed FNG Sweat Shop.

YHC is grateful for the culture and fellowship we are so fortunate to have in the Fort. Showing up in the gloom each morning for the man next to us truly enables acceleration beyond just the workout.  

Thanks to Poppins for the call to Q.  It’s always an honor to lead.

Gratefully,
Cyclops

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Death by at GC

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WARMUP: Mosey around the HT past the trash cans (horrible) for COP including Broga, IWs, Windmills, Merkins, MTN climbers, SSHs and MNCs.

THE THANG: Mosey to the church and circle up for Death by…with rounds of Burpees, merkins and Big Boy sit ups. Mosey back to parking lot for a bear crawl and lunge walk sequence with CDDs and dips in between. Leg time! 3 sets of squats followed by monkey humpers. Mosey back for Mary

ANNOUNCEMENTS: See the newsletter

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Bonsai loops at the VA

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WARMUP: Slackblast:
Better late than never
DATE: 2022-08-01
Q: @Bonsai
PAX: @Cyclops @Flounder @Dojo, Spark
FNGs: 0
COUNT: 5
WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.

THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise

1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)

When done all pax completed 60 of each exercise.

To wrap up time we tucked up to the bank and back around the perimeter of the AO.

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Citadel Cendoff

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WARMUP: Jackalope soon to be off to Citadel got good practice leading the PAX in COP. Chip off of Bojangles block.

THE THANG:
Mostly Merkins squats and LBCs today. Got in 2.5 with some Dora and hill work.

COT: Prayers for our kids and teachers going back to school. And for 2.0 mental health. We also prayed for and blessed StateFarm and Jackalope as well their fathers (and mothers) for strong leadership and embarking not only college but at Citadel. Aye!

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The Seesaw

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WARMUP:

YHC took the pax to the top of Massey where State Farm delivered the COP. YHC finished a few exercises including mandatory SSHs the moseyed to stops along the way to WEP with burpees at every stop.

THE THANG:

The Seesaw is the hills between the new improved parking lot at WEP. Partnered up for bombjacks and lunges to 8.

Hit the stage for partner ab work.

Nur back and forth up the hill.

Finished with wall sits and burpees.

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Better late than never

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WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.

THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise

1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)

When done all pax completed 60 of each exercise.

To wrap up time we tucked up to the bank and back around the perimeter of the AO.

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Jamaica’s Independence Day Workout

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WARMUP: None
THE THANG:

8/5 1962

8 x 50m sprints
19 exercises – 62 reps (except burpees)
60 burpees to represent 60 years of independence.

1. 20 burpees
2. LSS
Sprint
3. Merkins
4. LBC
5. HW (single count)
Sprint
6. Row the boat (American Hammers)
8. Lateral jumps
Sprint
8. OH Clap
9. Flutter Kicks
10. 20 Burpees
Sprint
11. Lunges (single count)
12. IW (single count)
Sprint
13. CDD
14. SSH
15. Freddie Mercury’s (single count)
Sprint
16. Jump Squats
17. Calf raises
Sprint
18. Penguins (double count)
19. 20 burpees

ANNOUNCEMENTS:
There’s a lot going on. Check your weekly newsletter. Also submit any announcements that you would want to be seen.

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