Tag: Twister

Some opted for the norm, some did not

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Disclaimer included the option of rucking or running on your own as is sometimes the norm but meet us back at 0600. The other option was to join me in running to the high school track, or so we thought. We made our way to the the stadium and saw that all access points were locked so we utilized the parking lot instead of the track. It wasn’t as good but it worked.
WARMUP: We ran
THE THANG: Cool run around the lot.
Fast run around the lot.
Cool run followed by a fast 2 laps.
Cool run followed by a fast 3 laps.
Cool run followed by a fast 4 laps.
Switch directions to run a lap then up the hill and down.
Again, run a lap but now, NUR up the hill and down.
Run another lap then up up and down.
Run back to COT. ~4.5mi
MARY: Sprinkled throughout.
ANNOUNCEMENTS:
COT:

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Mostly Respectables

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WARMUP: Imperil walkers Followed by LBC’s Followed by Low Slow Squats
THE THANG: The Chunk of the workout was: 7 light post. 5 merkins at each light post. Transportation was running to each. Once you get to next light post you must run back to the beginning and do 5 merkins at every light post ect ect. the fore runners where Fogerty, Bassomatic, The Twister and Senator Tressel

After we completed there was a nice hill next to the drive and I decided lets go exploring. so we made our way to the bottom where 5 of us stayed and did mountain climbers (Senator Tressel call by the way) while the other 4 Pax NURED up the gravel hill. Once at the top they yelled down to us and we NURED up the gravel hill while they did 10 Burpees. Once we made it to the top we did 10 burpees. By the time we finished the Burpees the 45 min clock was looming in so we made our way back to COT.
Once we arrived we got on our six and just spent 2 min in the quite listening, smelling the air, and just being still. we are way to often on the go and never take time to just be and be in that moment.
ANNOUNCEMENTS: Read your news letter, Trash Pick up
COT: Prayers.

Once again grateful for the opportunity to Q

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PGA Championship at Slowburn

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WARMUP:
Moseyed over to the driving range where we performed a few exercises like SSH and the walker brothers. Then moved to the putter green where we did a few yoga moves to make sure we were limber so we could hit the long ball

THE THANG:
For those who are not golf fans, the PGA Championship is being played this weekend at Southern Hills Country Club in Tulsa OK. With that I decided to design a workout around golf. Using the scorecard for the tournament I used Par as the means of travel between tee to green and yds as reps. For instance, Par 4, 465 would mean we ran to the green, roughly 50 yds, then did 4 flying squirrels for the 100s and 65 American Hammers. The 100s was always Flying Squirrels. The other exercise changed each hole.

Par 3 and 5 you NUR between tee to green.

“Lightning”was seen so we had to stop after 17, but pax didn’t seem to mind to skip the last hole and head for COT
MARY: no time

ANNOUNCEMENTS: read newsletter

COT:prayers for Change Orders dad and family, prayers for Spark Plugs sister for successful surgery, prayers for Cable Guy’s family as they continue to mourn the loss of his son and grief they are working through.

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Accountability with Light Poles

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WARMUP: SSH, Windmills, Morrocon NC, Merkin, Hillbilly Walkers, Big Arm Circles, Calf Raises, and Cherry Pickers
THE THANG: Started in front of Hobos and then at every light pole along Main Street, Round 1 consisted of (5) Burpees and (10) Big Boy Sit Ups and ran back to Hobos, then Round 2 consisted of (20) Shoulder Taps and (20). In between the Rounds we talked about Q2.5 Accountability.
MARY: Flutters until it was 6 AM
ANNOUNCEMENTS: Scheduled Trash up and Bourbon Tasting on 5/21
COT: Praise for Cohiba’s acceleration. Prayers for teachers ending the school year and Repeat’s friend recovering from an accident.

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Lost and Found at Clydesdales

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We ran. 10 launched, 10 landed, but one got lost a little and NASA went for a drive after COT to retrieve him. He was not far from COT when found.
Route was 160 to Baxter’s Market St.
– Left onto Market St
– Left into Baxter Y
– Take trail behind the Y that takes you to Sixth Baxter Crossing
– Right onto Sixth Baxter Crossing up to Sutton
– Left on Sutton
– Left on Sam Smith
– Left on Harris St
– Left on Munn
– Back to COT

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7 of Diamonds

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WARMUP:
SSH, Moroccan Nightclubs, Low Slow Squats, Cherry Pickers, Merkins, plank, downward dog, honeymooners

THE THANG:
Had a variation of the 7 of diamonds
7 rounds, various exercises starting with 7 reps at round 1 with increasing by 7 reps up to round 4 then back down 7 reps. Round 1 is completed when you do the first exercise at all 4 corners. Repeat for remaining rounds.

Corners 1 & 3
7 Burpees, 14 Merkins, 21 Squats, 28 Flutter kicks, 21 sumo squats, 14 dips, 7 burpees
Jog from corner 1 to 2
Nur from corner 3 to 4

Corners 2&4
7 Burpees, 14 Dry docks, 21 lunges, 28 Peter Parker’s, 21 calf raises, 14 shoulder taps, 7 burpees
Karaoke from corners 2 to 3 and from 4 to 1

Wrapped up the last 5 minutes with some Mary’s led out by Twister

ANNOUNCEMENTS
Check the newsletter

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Milkshake: I’ll take mine with a shot of Identity

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WARMUP: I told the PAX what we would be doing
THE THANG: Walk briskly to Peachstand and back….we did exercises every 10mins. Cobra Kai led COP at Peachstand
We did some bear crawl and wall sits to wrap it up
Landed at COT at 0630
MARY: none
ANNOUNCEMENTS: AKA last week…be there!!
Convergence next Saturday
COT: don’t confuse what you do with who you are! Know you were created in the image of SkyQ with a personal purpose and chosen for that purpose. 🔥👏🏻👍🏻

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Crossing the Line

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WARMUP: Mosey, SSH, IW, HW, yoga
THE THANG:
Run
5 burpees
10 jump squats
15 merkins
20 split squats

https://strava.app.link/98HQMpfDYob

NMM:
Sometimes it’s hard to know when you’ve crossed the line. We ran to NC
COT:
Prayers for Cable Guy

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3-1-22: 3 lessons, 3 stations

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YHC took a call up on the schedule to kick off March.  20 decided to converge east of the peach stand.  Three lessons were shared from Seneca and a few exercises were called.

COP – After the pledge, a mosey to Kimbrell’s for COP – squats, people’s chairs, windmills, seal jacks, and burpees sprinkled in got everyone warmed up and on to station #1.

Lesson 1 – “Train your body rigorously so it is not disobedient to your mind”

Station 1 – 10 burpees upon arrival.  7’s to follow – kraken burpees at the top of the circle with squats at the entrance of the circle.  PAX returned to the top of the circle to confirm the lesson was learned.  It was. From there, we moseyed to…….

Lesson 2 – “He who is everywhere is nowhere”

Station 2 – PAX paired up completing a 4 corner, 2 round circuit 5-10-15-20 – burpees, merkins, squats and seal jacks.  Upon completion, 5 more burpees to ensure the lesson was learned.  It was.

Lesson 3 – “Happy is he who makes others better”

Station 3 – flutters in cadence, LBC’s in cadence and a mosey back to COT.  Early arrivers did a few burpees to finish out and a few abs – geometry class brought us to 0600 and COT.

Announcements were shared, prayers were offered and praises were given.

NMM – 3 takeaways to expand on the lessons learned:

1 – Rigorous training enables us to be durable as leaders in our homes and communities.  We are better equipped to handle life’s challenges and keep a calm and clear mind when our bodies are strong.  Our mind and spirit require the same training.

2 – The person who feels busy may find themselves living the life of a hamster on a wheel – in a sense, being everywhere, but nowhere.  Are we setting routines that allow for avoiding that trap? Our world is great at distracting us.  We are equipped to mitigate that through our disciplines, our training and how we apply it daily.

3 – Helping others improve in their journey expecting nothing in return is the ultimate gift of impact.  As leaders, we are called to give away what we know in the pursuit of helping others seek advantage.  The feeling of knowing your effort inspired or encouraged someone to go further, work harder, apply themselves more, etc. brings about a joy knowing your work as a servant manifested itself positively in others.

My thanks to Kermit for the call out and the opportunity to lead a fantastic group of HIMs.  I am grateful to start the day (and in this case) month off on an advantageous foot.

Keep going!!!

Cyclops

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