Tag: The Pirate

The Truth Matters

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Thermostat read 22 degrees at 0500hrs, but Cake Boss had Johnny Cash playing early and we never felt it. YHC was curious who, or how many would show in these conditions, but was pleasantly surprised with 12 faithful, including some newish PAX and some Upper Management that brought the mumblechatter!

This is “Q-School,” let’s get the disclaimer correct.
DISCLAIMER: I am not a professional – you are participating at your own risk – you are responsible for your own well-being – you are here voluntarily, and you are not paying to be here – know your limits and do the best you can – modify as necessary.

WARMUP: Let’s mosey. Loop around the student parking lot. Plank in a Circle of Pain for the 6. With the 6 in, went over The Mission and the 5 Core Principles – in order!
– 20 SHH IC
– 10 Windmills IC
The mumblechatter was excessive here. No clue how many Windmills we actually did, so… 5 burpees OYO. It did its job and quieted the PAX, for a moment.
– 10 LSS IC
– 10 Hillbilly Walkers IC
– 10 MNC IC
– Yoga – Reminded the PAX of the DRP and why we’re here; to GET RIGHT.

THE THANG: Mosey to Pull-up Bars – Plank for the 6.
Discussed various types of workout formats, i.e. Pearls on a String, 7s or 11s or 21s, DORA, 4 corners.

We started with 7s this morning – 6 pull ups at the top of the hill, 1 burpee at the bottom. Made sure that we picked up the 6 and completed ALL of the reps.

Instead of asking for a 10 count, YHC continued to preach and advised the PAX of alternate ways to catch a breather if the PAX need it. We discussed properly planning your Q to ensure you have enough to do for the duration of the workout, to wear a watch, to try to address all of the parts of the body in the workout, and again, to leave no man behind.

From there, we partnered up and grabbed a coupon. Completed an AMRAP of the following exercises while your partner ran down to the stop sign and back:
– Derkins with feet on coupon
– Squat with coupon
– Overhead press with coupon
– American Hammers with coupon

Mosey back to CoT

MARY: Flutters, LBCs, Peter Parkers, Plank Jax with various PAX practicing commands and cadence.

ANNOUNCEMENTS: Christmas Party, Bethel Men’s Shelter

COT: Stays in CoT

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Accumulator

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Mosey toward back of Lash parking lot. Stop for some COP warmup:
– SSH
– Windmills
– Mountain Climbers
– Maybe some more? Can’t remember

Mosey to very back of Lash Exercises:
1 rep at 1st island
2 reps at 2nd
3 reps at 3rd…etc.
Always bear crawl between islands 4 and 5
After exercise at 7th island, mosey back to star

Rinse and repeat with following exercises.

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins

Mosey back to launch point for Mary (each pax picked an exercise.

Total of 3 miles today!

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Looking for the ? over the ladder ?

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Disclaimer provided and salutations

WARMUP:
In reps of 10, 12, & 15
SSH
Wind mills
Moroccan night club
Imperial Walkers
Hillbilly Walkers
Cherry Pickers
THE THANG:
Ladder runs: List of movements in the following rep sets. All movements must be completed then run :man-running: a lap around the lot before starting the next set of reps.
Reps sets were 30, 20, 10, & 5
List of movements:
Squats
LBCs
Merkins
Bomb Jacks
Calf Raises
Flutter Kicks
Lunges
Carolina Dry Docks
American Hammers
Mountain Climbers

MARY: Yes, Return to COT for 10 mins of Broga and shared about journey to my first half marathon: Setting goals, staying consistent, DFQ, and surrounding yourself with people that will motivate and support you.
ANNOUNCEMENTS: read your newsletter, thanksgiving convergence, etc
COT: Always stays in COT.

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3 lessons from Sugar Daddy

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WARMUP: Jog to the barber shop – various exercises in cadence – windmills, low slow squats, seal jacks, imperial and hillbilly walkers, plank and stretch – then PAX we’re off for a trip to the dumpsters

THE THANG: lesson 1 – work fast – treat movements with a sense of purpose and urgency. 7’s – merkins at the curb and squats at dumpster 1

Lesson 2 – change speeds – off to dumpster 2 – 7’s with burpees and merkins at ends of the parking lot. Be prepared as a leader to meet others at their pace when attempting to influence

Lesson 3 – throw strikes – mosey to Grace presby and do rounds of incline merkins, step ups OYO and dips at the benches and the curb. Then on the way to COT one more round of 7’s in motion – Diamond merkins and sumo squats. Our activities should be targeted at those priorities (concentrica) most important in our lives. Are they??

MARY: Geometry class – protractors, rosalitas and hello dollys. PAX kept feet off ground at all times……until 0600 anyway.
ANNOUNCEMENTS: of course
COT: remains the 5th core principle

Thanks for the call Slapshot
:eye:

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Bacon Talk

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WARMUP: Mosey to Sunbelt parking lot. SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, low slow squat.
THE THANG: Dora in parking lot – 100 merkins, 150 squats, 200 LBCs. Wall sits with alternating bear crawls and calf raises. Mosey back towards flag… on the way back – bear crawls and lunges between light poles. Plank and alternate running up stair and back down, al gore while stairs, calf raises while stairs, mosey to pond, dips on bench, finish with ab exercises.
MARY:
ANNOUNCEMENTS: Read newsletter – Christmas party, street clean up, bethels, convergence, etc.
COT: Lots of talk of what we’re thankful for + prayer requests and praises… family and relationships.

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4 Corners of Pain With a Side of Taylor Ham

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Quick warmup and an admiration of <@U5CVD8D7V>’s hair game and we were off.

4 Corners of Pain:
4 Corners of the band lot with defending reps starting at 10 and finishing at 1.
Corner 1: Mike Tysons
Corner 2: Squats
Corner 3: CDDs
Corner 4: Flutters

Lined up for 100 yard of alternating bear crawls and linger every 10 yards with LBCs thrown in.
Burpee Broad Jumped our way back 100 yards alternating 10 yard with a walk.

Back to COT for prayers and praises.

JWow

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The Smokin Damp Pain Gain

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WARMUP:
Mosey around the parking lot, SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers.
THE THANG:
Phase 1: 2 Rounds of Cheese Shredder
Phase 2: 2 Rounds of Wall Sits and Balls to the Wall
Phase 3: Dora: 50 Burpees, 100 Bomb Jacks, 150 Plank Jacks, and 200 Squats
MARY: Broga, SSH, and Imperial Walkers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Dora stairs baby

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Beauty of a morning! We hade 4 PAX show for latest edition of dawn patrol
WARMUP: run. Then usual suspects of warm up.
THE THANG:
part 1
– bear crawl/merkin
– Crawl bear/CDD
– lunge walk squat
Part 2
– Dora 100 Merkin, 200 squat, 300 LBC using the stairs and a running path
Part 3
– dips/box jumps
– Flutter/hello dolly

MARY: yes
ANNOUNCEMENTS:
COT:

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Shaking off the Q Dust

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WARMUP: Mosey to Sunbelt parking lot for:
Side Straddle Hop, Windmill, Imperial Walker, Hillbilly Walker, then some Lunge Walks and Standing Jumps
THE THANG: back to base for 2-3 trips through illuminated Board of Pain paired with a grunge playlist featuring Audioslave, STP, Pearl Jam:
1. Merkins-30
2. Peter Parter (from Plank Position) – 30 each side
3. Low Slow Sumo Squats – 30
4. Jumping Squirrels – 15
5. LBCs- 40
6. Box Step w Jump – 15 each leg
7. Box Cutters – 15
8. Freddie Mercury – 40 each side
MARY: Rosalita, American Hammers, Windshield Wipers
ANNOUNCEMENTS:
COT: Prayers for starting a family, adult kids figuring out college life and getting jobs, upcoming surgery. Praises for new daughter-in-law and visiting family, health and families doing well.

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11s and Hills

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WARMUP: A quick run around the parking lot, approx .2 mile, then circle up for a SWIM:
– 15 SSH
– 10 windmills
– 15 imperial walkers
– 20 MNC
– 10 ground produce pickers
THE THANG:
11s x 2 w Hill Repeats
Mosey around to Old Farm Rd to the east of Harris Teeter. Some of us remember when it was only an old farm on that road, before all the development. There is a nice little hill there. two rounds of 11s with hill repeats between the two exercise points.
Round 1: Merkins at the top, squats at the bottom
Round 2: CDDs at the top, 2ct lunges at the bottom
That took alot of the time. 38 special was a beast!!
We had just enough time to get to the Harris Teeter wall and do some wall sits while we took turns running out and going a couple burpees. Then back to COT.
MARY: None
ANNOUNCEMENTS: Alot going on in The Fort. Read your newsletter and GET INVOLVED.
COT: Alot of P&P were lifted up
Thanks for the opportunity to lead.
-NASA

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