Tag: Cyclops

Gemini Birthday Bash

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The Thang:

Mosey to the parking lot near the tennis courts

COP: Hillbilly Walkers(20x), Imperial Walkers (15x), 1 min of 7 burpees and 33 SSH, 3x

Mosey to the band’s practice parking lot

Jack Webb Style with Crackin Burpees for the 1 and Bobby Hurley for the 4 with 3-4 partners for encouragement

Bomb Jacks (100x), Overhead Claps (200x), Merkins (100x), Big Boy Sit Ups (100x), Squats (200x)

Moleskin:

On this glorious day, we followed our own advice of not “going it alone.” So we decided to lock shields to celebrate the 40th birthday of two Geminis that were born two days apart. We are humbled and honored by the love and support of our F3 brothers for our birthday bash. We can’t thank you enough.

As we turn 40 years old, we understand that we are progressing into the next season of life. Age 0 to 20 is the spring season where we identify who we are. Age 20 to 40 is the summer season where we learn and grow. Age 40 to 60 is the fall season where we influence others. Age 60+ is the winter season where we share wisdom with others.

What season of life are you in? Own it. Celebrate life and your season daily.

Peace,

Deacon & Shady

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6

Badger 1 year Convergence

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Thank you to our QICs of the Badger Convergence.  For those that were close with Badger and his family who was in attendance it was a blessing to see 78 strong come out in his honor.

Cyclop’s Portion of Badger Convergence

The W/O: The sets follow the dates of every March madness trip I took with badger and the 71-64 significance is the final score of the Kentucky-Wisconsin game in 2015 (our first trip) when badger’s badgers knocked off unbeaten Kentucky in the final 4.  I heard a bit about that. 😎

3 – burpees
19 – merkins
20 – squats
15 – LBCs

64 second – wall sit (people’s chair):  reflect in silence on how we leave no doubt as badger did.

3 – burpees
17 – LBC’s
20 – flutters
16 – burpees

DORA partner up – 71 burpees.  Partner 1 runs to semi trailer and back while partner 2 does burpees then switch off and repeat until 71 is reached

3 – burpees
16 – squats
20 – lunges
17 – flutters

71 seconds – balls to the wall

Reflect on leaving no doubt and what that means for each of us – then mosey to COT.

 

Change Order’s Portion of Badger Convergence

18 merkins
48 Lbc
4 burpees
9 merkins
11 side startle hops
20 freely mercury
07 merkins
39 Lbc
Run a lap in between each

Jiffy’s Portion of Badger Convergence

Headed over to the side of Parking Lot…

 

I shared the Pax my background with Badger – I joined F3 because of him.  F3 has had a meaningful impact on my life and I owe that to Badger.  I shared with the Pax how quickly things turned for Badger and encouraged them (and myself) to make sure we are using our time and resources very intentionally.

 

The workout

 

I had cones setup and the Pax did the following sequences:

  • Lunge Walk to each cone and stop and do 10 jump squats, run back
  • Bear crawl to each cone and stop and 10 merkins
  • 20 LBC’s in cadence
  • Sequence of 10 merkins, 10 plan jacks, 10 merkins, 10 plank jacks, 10 merkins, 10 plank jacks

 

  • Lunge Walk to each cone and stop and do 5 bomb jacks, run back
  • Bear crawl to each cone and stop and 10 carolina dry docks
  • 20 American Hammers in cadence
  • Sequence of 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps, 10 merkins, 10 shoulder taps

 

  • Lunge Walk to each cone and stop and do 10 monkey humpers bomb jacks, run back
  • Bear crawl to each cone and stop and 10 dips
  • 20 flutters in cadence
  • Sequence of 10 merkins, 10 side shoulder punches, 10 merkins, 10 shoulder punches, 10 merkins, 10 shoulder punches

 

  • Straight suicide

 

 

We then ran to the side and between a couple of islands did a Jacobs Ladder with Bomb Jacks on one side and Burpees on the other with a total of 6.

 

Great job by the Pax pushing each other and picking up the 6 at the end.

 

We headed back to the group at the end for COT.  It was an honor to serve especially in honor of Badger.

 

Trucker’s portion of Badger Convergence

Ran behind 9 rounds. Badger would have been 40 this year. So honored him with 40/4 workout. Each PAX had to do 4 rounds of 4 exercises of 40 reps with a run from 9 rounds to end of parking lot.
Merkins
Squats
LBCs
CCD

Then over to Red Bowl wall for 40 leg raises. Wall sits with 2 burpees each down the line. Repeat with 4 scorpion merkins.

Missy to oil change store. 4 PAX lined up 20 yards away while the other took 4 car tires and flipped tires to partner, return back to start. Each PAX then grabbed a tire nd did 40 shoulder presses.

Mossy to COT

 

Senator Tressels Portion of Badger Convergence

After COP, mosey to the inclined driveway by the apartment complex on Tega Cay Drive.  I gathered the group and told them that Matt was my neighbor and friend.  Our families spent time together and that Matt was active in an adult men’s soccer league.  Matt’s fight with cancer was very short and that he was gone way too soon.

 

On to the workout:

 

Jacob’s ladder, 1-7, with burpees at the top of the hill.  Plank when you are finished.

 

Walk to the grass area in front of the apartment gym and circle up for  Jack Webb’s (10/40).

 

Freddie Mercs x 20, and Hello Dolly x 20, all in cadence.

 

End with 90 seconds of the body destroyer.  As the Pax laid still and quiet,  I told them to think about how much they have, how lucky they are, and that every day is a gift.

 

Mosey  back to the Harris Teeter lot for COT

 

End.

 

Decibels Portion of Badger Convergence

 

MERKINS X25

ALTERNATING LUNGES X25

TOE TAPS X25

TONY HAWK BURPEE X15

Heals to Heaven x25

GORILLA HUMPER X20

IMPERIAL WALKER X20

EMPTY WHEELBARROW

SQUATS X20

LBCs  X39

E2K X20 EACH SIDE

ROSALITA X25

During the workout we keep 3 soccer balls moving at all time to honor Badger’s love for soccer. 

It is hard to believe that it has been a year since Badger went to be in heaven.  I was blessed to spend time with him prior to his passing.  We talked about him being saved and how important that was to him.  He let me know that his M was a big reason he was saved but also seeing my families reaction to losing our daughter and son and our dependence on God at that time.  I am saying this to let you know as Christians people watch our actions and want to make sure our actions match our words.  I encourage every Christian brother in F3 to live out your faith and in times of need lean on God just like Badger did in his time. 

My M and I received a letter from Badger.  In that letter he mentioned F3 and the support he and his family received after the diagnosis.  I remember him just being in awe of all the people that were praying for him.  He was so touched by this community that he asked that I make sure that his boys get involved in F3.  It was such a blessing to have Jeter and all the his relatives experience the convergence.  To have 78 men in our community support Badger was an emotional journey for all of us that knew him.  I had several members of his family let me know how much they appreciated the convergence and the support for Badger.  Thank you to each man that showed up!

Badger was a man I respected to the utmost.  He was not a guy that sought attention or glory, but he was always there when you needed him.  He loved his family and was a loyal friend.  I am still in awe of how he bravely prepared to walk into heaven.  It was so comforting to know he was going to see Jesus.  He told me many times that he would take care of our babies (Elizabeth Grace and Garrett) until we met up with him.  Badger was a great Father and I know he is having a blast with my kids in heaven. 

Let us all take this time to pour into, support, love on and encourage our F3 brothers. Then take that momentum and turn it to our families.  Then take that momentum and pour it out on the least and the lost in our community.  Badger knew that God had a purpose for him and that purpose was to spread the word of God’s Grace and Love.  Let’s make that happen for him.

 

 

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6

Kettlebell Flush Draw

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Disclaimer
Mosey
SSH
Windmills
Cherry Pickers
Imperial walkers

Play Some Cards – split deck from 2 to 7’s (lo’s) and 8 to A’s (hi’s)

Round 1:
Spades (hi) – lawnmower pulls, right arm
Clubs (hi) – lawnmowers pulls, left arm
Diamonds (hi) – Shoulder press, right arm
Hearts (hi) – Shoulder press, left arm
Jokers = 5 Burpees

Round 2:
Spades (lo) – shoulder pulls, right arm
Clubs (lo) – shoulder pulls, left arm
Diamonds (lo) – Shoulder extensions, right arm
Hearts (lo) – Shoulder extensions, left arm
Jokers = 5 Burpees

Round 3 (whole deck):
Spades = Swings
Clubs = Goblet Squats
Diamonds = Curls
Hearts = Rest/Count/Stretch
Jokers = 5 Burpees

COT
May 13
The Armory

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A Hive workout with no SSH’s or Swings?!? It’s true.

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17 #HIMs decided to follow the tweet of Band Camp (or decided on their own) and came out on a reasonably pleasant morning to lift and put down objects of varying weight numerous times.  YHC was honored to get the call (it’s always a privilege to lead – more on that later) and learned the night before that the deck of cards had not made its way to the Hive in some months.  Seemed as reasonable a time as any to bring them back.  So I did.  After the disclaimers were given and the traditional check for FNG’s came up empty this time around, we were off.

We moseyed with bells to another area of the parking lot (minimal running today – it is a kettle bell workout) and circled up for COP, which consisted of the following (yes – there were no side straddle hops, believe it or not):

Moroccan Night Clubs X 20 I/C – holding arms out after completion

Little arm circles  X 10 forward and backward keeping them held out in between and after

Overhead claps X 10 – after completion, arms at ease which were now warmed up for what was to follow

Imperial walkers X 15 IC

Low Slow squats X 20 (another precursor for future exercise)

Mosey with bells to the East side of the lot for the main event:  Out comes the deck

Spades = Goblet Squats, Clubs = Upright rows, Diamonds = Skull Crushers, Hearts = Hammer Curls

YHC was pleased by the mumble chatter and simultaneous effort and the PAX delivered so well, we made it through 1 deck and 1/2 way through a second time.  Upon completion of the first deck (which happened faster than anticipated due to efficient PAX), YHC was asked if a sermon was to be given.  When silence ensued in response, YHC smiled and promptly requested the PAX to sprint to the West end of the lot as fast as possible then mosey back – all obliged.  Following a few 10 counts and one round of 10 burpees (just because),  T-Square had to choose between one of two piles of cards as YHC had split the deck of cards in 1/2.  He chose the pile that ended up having a disproportionate amount of face cards – much to the pleasure of the PAX.  Mumble chatter increased as consecutive suits were drawn on multiple occasions citing a few accusations of a rigged deck and flush draws (fake news).  Nonetheless, all got better.

With 5 minutes to go, we moseyed to COT with bells in hand for…….a little ab work – but just a little:

All exercises were with bells and double-count:  flutters with the press IC x 20, LBC’s IC x 10, Hello Dollys IC x 10 and Rosalitas IC x 10.  This took us to 5:59:30.  A body destroyer was called, then a 10-count delivered from Trucker and lo and behold, 6:00 was upon us and the time came for COT and BOM.

Announcements – Convergence on May 24 at Harris Teeter Baxter – all 4 workout options available – KB, Ruck, Run, Boot Camp with 3rd F at Eternal Shack (behind Zaxby’s) following.

May 21 – one year anniversary W/O to honor Badger and his legacy at Golden Corral.  Wear red to honor.  Decibel on Q and Badger’s oldest 2.0 will be in attendance.

Read your newsletter.

Prayers – for teachers, for families, for our 2.0’s finishing school, for Mom’s – especially this weekend and for those working through strained maternal relationships, especially on this weekend.  Be a light to someone when you’re called – you never know what someone is gong through – No OYO.

NMM – YHC had stated in the past that serving in any position of leadership is a privilege.  No matter the opportunity, when called to lead a group of #HIMs, it should be taken as the blessing and opportunity it is meant to be.  And one of the greatest gifts we can pass on to one another through leading is the gift of sharpening, strengthening and honing ourselves – physically, mentally and spiritually.   To Band Camp, my sincere thanks for the opportunity to get out in front of such a strong group of #HIM’s this morning.  Every man gathered today made YHC better and, for that, I extend my thanks and gratitude.

Honored to serve,

Cyclops

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#LacesIn. 0515. It Pays To Be A Winner.

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We played a little bit of “It pays to be a winner” this AM at Laces In in honor of GoRuck Team Selection which starts today.
If you aren’t familiar, this is a common phrase spoken in Selection, and it’s a great tool they use to get into guys heads to make guys feel pressure and push themselves.

Here’s what it looked like… The Thang:

We moseyed to the back parking lot behind the baseball field (the Band Practice Lot) for a little warm up. Some Mountain Climbers, Windmills, SSH… the usual fare.

Then we moseyed to the front of the school for some CDDs, lunges, and flutters. Spiderman made a comment at one point about losing guys because of the pace. I thought about that… With a crowd as large as we had this am, I wanted to get a sense of where their heads were. Who’s pushing, who’s trailing, who’s struggling…? Am I struggling? Am I trailing? Can anyone even really know these things…?

Anyhow, then we moseyed back the lot from whence we had just come, where we began every Pax’s favorite game show: “It Pays to Be a Winner” (at this point, the Pax didn’t know we were playing). We lined up at one end of the lot and got underway.

Round 1: Bear Crawl to the other end. Alchemy won this round. Because he’s 17. And quite fit. Since he won, he got to choose the method by which we traveled back to the other end. He chose Bear Crawl. He was disqualified from choosing anymore. Because he’s 17. And quite fit.

Round 2. Bear Crawl to the other end. Alchemy won again. Shock. So his prize was that he got to pick who chose the next method. He chose Moab. I don’t remember what he chose, but it was no fun.

We continued to play a few more rounds with Pax choosing sprints, Bernie Sanders (Nur, Backwards Run, whatever you want to call it), Power Skips, and finally Broad Jumps. J-WOW won that round and so he got to set the pace back to the bottom of the hill by the stadium (the driveway in). We made a stop at one point to let everyone catch up and did an exercise there… No recollection what it was… anyway, we finished our mosey to the bottom of the hill and partnered up. SIZE ALWAYS MATTERS. #TWSS

Bonsai won the sprint to the bottom of the hill, despite my best efforts to cheat, and so he picked the partner method of travel to the top of the hill. He chose wheelbarrow. Because he hates happiness. Funhouse and Jekyll tried to cheat to get ahead and despite my best efforts to pull them back and make it “fair” (which meant making them go back to the start so I could cheat instead), they still won. So we moseyed back to the bottom of the hill and since they were the winners, they chose the method of travel to the top of the hill. They chose Partner Carries. Because they hate Bonsai.

The winners this time were the come from behind, dark horse team of Zima and Dirty Harry. Turns out Harry runs faster under weight. Which confirms our suspicion that he’s not actually from this planet. One more trip up running backwards and that was pretty much it for us…

The party bus came, saw, and spread the love…

-DH

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Slow and Intentional now at Armory

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WarmORama–

Mosey around the full parking lot. Intermittently throwing in toy soldiers, high knees, and butt kickers.

Exercises not necessarily in this order:

Windmills, SSH, Merkins, Imperial Walkers and Mountain Climbers

The Thang-

Everything in cadence slow and intentional (except where noted SC).

  • Right arm curl 5x
  • Left arm curl 5x
  • Right overhead tricep extension 5x
  • Left overhead tricep extension 5x

20x SSH SC

  • Goblet Squat 10x
  • Right leg lunge 5x
  • Left leg lunge 5x
  • Calf raises 10x

5 Burpees SC

  • Merkin with bell in RH 5x
  • Merkin with bell in LH 5x
  • Bent over row RH 5x
  • Bent over row LH 5x

20 Mountain Climbers SC

  • Shoulder Press RH 5x
  • Shoulder Press LH 5x
  • Carolina Dry Docks w bell in RH 5x
  • Carolina Dry Docks w bell in LH 5x

A mosey around the parking lot

  • American Hammers 5x
  • LBCs 10x
  • Kettlebell lateral swings RH 5x
  • Kettlebell lateral swings LH 5x

Asked for a couple of favorites since we had time.  So we performed more LBCs and rows.

We all need to slow life down a bit.  Everything pulls at us from all directions.  Work with productivity/work efficiency, family, children events etc.  I asked for things that we do to slow it down a bit.  Moving appointment to avoid family time and putting down our phones was mentioned to help.

We finished with a Round of Mary

COT

Count off

NameORama

Praises and Prayers

Prayers for those on IR; Ruckers and their 24 hour event coming up, praise for healed collarbone.

 

Thanks for the opportunity to Q JWow

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5

Beep beep I’m a jeep, clank clank I’m a tank

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17 strong at The Armory. The weather was great and the iron was aplenty.

Warm up

  • SSH 25 I.C.
  • Windmill 10 I.C.
  • Leg stretches
  • Merkins 10 I.C.
  • Mountain Climbers (foot all the way up to hands) 10 I.C.
  • Moroccan Night Club 15 I.C.
  • Imperial Walker 15 I.C.
  • Hillbilly Walker 15 I.C.
  • Mosey over to the middle of the parking lot

The Thang

  • 10 Man Makers
  • 10 Turkish getups (5 each arm)
  • Split into Teams Alpha and Bravo
  • 1st timing mechanism: mosey with bell while other team does exercise
      1. High pulls
      2. Curls
      3. Triceps
  • 2nd timing mechanism: bear crawl drag bell
      1. V ups skull crusher
      2. Thrusters
      3. Calf raises
  • 3rd timing mechanism: “Beep beep I’m a Jeep, clank clank I’m a tank” (“Jeep” is a duck walk with bell close to chest. “Tank” is a duck walk holding the bell out in front.
      1. Flutter presses
      2. Dead lift
      3. Around the world

As always, I appreciate the opportunity to lead and associate with such a great group of men. Good work today from everyone.

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Leg Day

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18 #HIM’s chose to avoid the fartsack on a mild Thursday morning.  YHC called his own number and brought out a PAX favorite from the past and, thanks to the efforts of Esso, a FNG joined us for the festivities.  After disclaimers were placed, a welcome given to the FNG and a brief description of what F3 is, we moseyed off through a few parking lots to COP…..but just a few.

COP – YHC was reminded through various events of this week what makes F3 what it is.  In light of those experiences, it seemed appropriate after 20 MNC’s in cadence to hold the pose and go around the circle of #HIMs with each taking a few moments to talk about who brought them into F3 and what keeps them coming back.  After a lengthy hold, we proceeded to do 10 more MNC’s in cadence…..just because.  Then we did the following:

Imperial Walkers x 15 (I/C)

SSH X 30 (I/C – varying speeds)

Merkins X 15 (I/C)

Staying in the plank, moving to Mountain Climbers X 10 (I/C)

Hold the plank – right arm high and left arm high, regular holds, and 6 inch hold with Stang administering a dubious 10 count, YHC’s interpretation of its duration was called into question and, as a result, excessive mumble chatter by the PAX threw YHC off.  Therefore, penalty burpees were called.  After which……

Low Slow Squats X 15

Mosey to the Main Event

Main event – YHC’s first Q at Laces In seemed to provoke not so subtle comments from various PAX – some of whom were in attendance this morning.  Only appropriate to call a Jacob’s Ladder consisting of Burpees at the Bottom, Carolina Dry Docks at the top (2nd lightpole up the hill toward Munn Road), and lunge walking to get there (Mosey back down to bottom after each sequence).   All exercises added up to 10 since 10 PAX were present – 9 burpees, lunge walk two poles, 1 CDD, mosey back down, 8 burpees, lunge walk, 2 CDD, mosey down, you get the idea.

10 additional burpees were called at the end…..just because.  In addition, planks or Al Gores were held until the 6 was in.  The main event (always popular) took us until 5:53 so time to mosey back to COT for a little Mary:

American Hammers X 15 (I/C)

Protractor (varying degrees with holds of varying lengths of time)

Rosalitas X 10 (I/C) – YHC was not so subtly reminded of the proper angle from which this should be done – thanks was given to the PAX for keeping YHC in line.

Boxcutters  X 10 (I/C)

Body Destroyer for 40 seconds and we put a wrap on things for the morning.

Welcome FNG – Heathcliff and T-Claps to Esso for the EH.

Announcements – Read your newsletter, Custom Ruck event 5-4-19 and Travis Mannion W/O at WEP on 4-27-19.

Prayers – for families, those traveling for the spring break holiday and prayers to remember the true reason for celebration of the Easter weekend and what it should mean to all of us.

Honored to Serve,

Cyclops

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The Art of Merkin Cadence…

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What is more difficult than doing 20 merkins first thing in the morning? Trying to do 20 merkins first thing in the morning in cadence and remembering to breathe! I was doing well until I hit merkin #11 and it was downhill from there. I got to 19 and decided that breathing was more important than following my weinke to a T.  After catching my breath and drastically cutting down on my already small warm-up, I decided to go ahead and mozy over to the band parking lot to begin our workout. Here’s how it went down…

The Thang:

William Wallace #1

PAX breaks up into even groups, dispersing to four corners with radio in the middle playing 90″s grunge. (make sure you know exactly how to do the routine so that explanations come easy!) While each person holds a plank, one group member does a bear crawl to the center for 20 triceps merkins and then run back to the group. Each man does each exercise once. Next is 20 big boy sit-ups, 20 LBC’s, and 20 squats. That is a long plank hold!

We then took a quick break to talk about something that was weighing on my mind so I thought I would share with PAX. From time to time I get a feeling that I should reach out to a certain person and it will nag at me until I finally give that person a call or have some quality face-to-face time with them. I feel like it is God telling me that that person needs me for some reason. I encouraged the PAX to not let this feeling pass you by and to reach out to someone if they’ve been on your mind.

William Wallace #2

Instead of holding plank, PAX stayed in Al Gore position throughout.

Bear crawl to center for 20 wide arm merkins, 20 LBC’s, 20 big boy sit-ups, and 20 calf raises.

on to the last portion of our routine…

Partner up, size matters

Lazy Doras

100 total merkin to be done in a rotating fashion. One does 10 merkin while the other holds plank until you reach 100. Partner carry to the next position and alternate between 100 squat jumps while partner does flutter kicks. Partner carry again to next position and 100 LBC’s while partner holds squat.

Thank goodness we didn’t get to the 50 burpees and superman holds!

Mozy back to COT where we finished the workout with our 40’s (40 merkins, 40 LBC’s, 40 Squats, 40 bomb jacks)

Name-o-rama, announcements and prayers.

It was a great workout with a great group of men and we were all able to get better!

Thanks so much for the opportunity to lead, Lil E!

 

Cheerio,

Slash

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Burpagedon

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A disclaimer was given and PAX ran a warm-up lap for COP.

COP
SSH x 15
IW x 10
Squats x 10
Bonsai Cherry Tree Pickers x 10
Windmills x 10
MNC x 10
Sun God’s x 20
Merkins x 8 IC
MTN Climbers x 10

YHC had thoughts of bear crawls after burpees, but threw an audible and we did those first.

Bear crawls to every other HT post x 5 Merkins, crab walk to next second post x 10 crab cakes. On the way back we did x 5 CDD and 10 LBCs.

YHC had asked my 2.0 what to do for the Q, and after showing him his options, he adamantly decided on “a lot” of burpees, and further stipulated 100 was not “a lot.”

With that in mind:
Round 1: x 10 reg. Burpees x 10 sea monkey Burpees (2 hand release and a monkey have before jump) with one extra sea monkey to make it 101
Run a lap (.2 mi)

Round 2: x 10 left legged Burpees x 10 right legged Burpees
Run a lap (.2 mi)

Round 3: x 10 knee tuck Burpees x 10 squat Burpees
Run a lap (.2 mi)

Round 4: x 10 plank jack Burpees x 10 spiderman Burpees
Run a lap (.2 mi)

Round 5: x 10 reg. Burpees x 10 kraken Burpees
Run a lap (.2 mi)

Wall sits while PAX did OHP while we went down the line and did x 10 Squats. Finally ended with a round of Mary.

COT
Read your newsletter

Thanks Lutefisk for the opportunity to lead, and the PAX for sticking with it today.

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