Tag: The Pirate

Keep the heat up- Flight Plan

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WARMUP: Put hat on
THE THANG:
Run down market
Left on Shady Grove
Take trail at back of YMCA lot
Follow up 6th Baxter to Sutton
Right on Sutton to market
Back to Shady Grove
Rinse and repeat 3-4times or 3.5-4.5mi
MARY:
ANNOUNCEMENTS: someone find pusher :man-shrugging:
COT:

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King of the Ring I

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14 Kings at Ring of Fire this morning.
– <@U02JMD0EKS8> was the King of the Ring today. You may now bow to his magnificence.
– <@UGU3XR5RP> came in a not so close 2nd, but he did manage to outsprint me at the end and cause me to perform a couple extra exercises at the end. And by exercises, I mean dry heaves.
– <@U5EKTLC5C> prepared us all to be underwhelmed, but not by his mumblechatter.
– <@UMRNJ46AW> had some hazy recollections of a Slayer concert with <@UGYDCTRST> (not present), but with as many Monster Energy Drinks as he has before a concert his blood pressure increases to a level he’s doing good to be standing much less remembering who attended what.
– And speaking of what Anchorman called “Cookie Monster” metal, <@U076RS8F1DG> had his signature tunes playing for the duration.
– Don’t know if you’ve noticed lately, but <@U0603USPHAS> keeps trimming down and is looking strong out there.
– <@UST30T7FF> represented the Pre-spect crowd well, and even gave me a butt pat, so… you know… I may not have been the King today, but I still feel like a winner.
– <@U01JUGK82TY> and <@U5KHMNAG4> were disappointed but unsurprised at the lack of leg exercises in this workout.
– <@UN6PTD007> was gracious enough to hold back and let a couple of us feel good about our performance.
– <@U079NTF8AP8> is more of a 3 sets of 10 guy.
– <@U087GQFA2FJ> was the WarBaby today and held his own with a bunch of guys that are old enough to be his dad…

This is my report. You could dress it up like Baby Yoda and take it trick or treating in July, but it still wouldn’t get more strange looks than you would if you dispute the truth imbued herein.

subject to verification by <@U07EPGYK92L>’s mustache (see <@U063F72E8M9> comments from yesterday)
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

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Honoring 809

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WARMUP: SWIMS
– 20 SSH (dc)
– 10 WM
– 15 IW
– 15 MNC
– 15 Strawberry Pickers
THE THANG:
Today we honored York Co. Detective Mike Doty, Badge No. 809, who’s End of Watch (EOW) was 7 years ago today, 1/17/2018.

Background:
York County deputies responded to a domestic violence call shortly after 10 p.m. on Jan. 15, 2018. Dispatchers were told the suspect, Christian Thomas McCall, was “actively assaulting” a woman at the home. By the time deputies arrived, McCall had left the home, sparking a massive manhunt.

Hours later, McCall fired multiple shots, striking a K-9 officer. Dozens of law enforcement units responded to the scene with McCall managing to evade police until 3:30 a.m. More shots were fired at that time. Doty and two other York County deputies were hit.

Doty died from his injuries at a Charlotte hospital on January 17. The other injured officers, https://www.wcnc.com/article/news/york-county-sergeant-returns-to-work-nearly-a-year-following-deadly-ambush-shooting/275-45f8eb8a-09b6-4069-b98a-5f4f3489c768, Sgt. Buddy Brown and York police officer Kyle Cummings, recovered.
Doty served York County for 12 years. He was an investigator with York County’s drug enforcement unit and the coordinator of its Law Enforcement Office Narcan program.

The Doty WOD
(all items done with a ruck or weight of some sort):

DOB 2/2/1980:
– 2 overhead squats
– 2 ruck thrusters
– 19 merkins
– 80 flutters (sc) with ruck overhead

12 years of service, 37 years of life:
– 12 man makers, then run (all runs are 100yds)
– 37 ruck swings, then run
– 12 squats, then run
– 37 bent over ruck rows, then run
– 12 merkins, then run
– 37 ruck curls, then run
– Repeat all the above one more time

EOW 1/17/2018:
– 1 bear crawl w ruck, 100yds
– 17 merkins
– 20 overhead press
– 18 squats

Badge #809:
– 80 flutter (sc) w ruck overhead
– 9 LBCs w ruck hold

Everyone got through it all, and ended right at 6. Alot of great mumblechatter. The Pirate is doing the D2D for the first time so the rest of us gave him a ton of tips.

ANNOUNCEMENTS:
A LOT going on in The Fort. Read your newsletter and GET INVOLVED. Invigorate that male community leader within you.

COT:
A la C-SPAN we went around and each offered both a prayer and a praise, then lifted them up to Him.

Thanks for the opportunity to lead. Blessings.
SYITG
-NASA

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Bounty Hunter return to the gloom

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Bounty Hunter (Slackless) had far too few coupons and led us through a “pass the weights around” board of pain. When we had enough, we moseied around the Site choosing our own exercises in cadence.

My man Bounty was a little rusty…all the more reason to get his butt back in the gloom.

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When in doubt, Plot-A-Route

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Disclaimer Avoided all semi pros out in the gooom
WARMUP: 15 Him Counted
THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy 160, and Founders Coop
MARY: she was missed
ANNOUNCEMENTS: The Q was not present, he arrived late
COT: Always stays in CoT! Remember Pax, that Attitude and Proximity are ideal to remaining consistent and continuous acceleration.

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Daytona 500 with all the smells

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WARMUP:
SSH
Windmill
Butt kickers
High knees
Soccer hips
Broga

THE THANG:
Daytona 500
5 exercises 25 reps each for 4 laps
Merkins
Squats
SSH
Calf raises
LBCs

Total of 500 reps when completed and roughly one mile.

With some time to spare we bear crawled a little and crawl beared a little too.

At the end I was able to introduce Pirate to some new exercises such as Dirty Myrtles and Airborne hip exercises, fan favorite for sure!

Thankfully the bakery was in full working order and the dumpster smells were not. We worked hard enough for all Pax to have one doughnut.
MARY:
ANNOUNCEMENTS:
COT:

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Stomping Grounds

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Time to run the route I’ve driven many times in the last ten years.

Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers

Repeat until time is called

Everyone got at least 3 and some got 4.5

Great crew and great work.

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Q-School Jan 2025

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WARMUP: Yes, and kept us close cause FTC showed up at 5:22am. This happens when there’s more ice on vehicles. If you’re gonna run off, do it knowing that a guy could show up late and you’d be leaving him.
THE THANG: Mosey with some work and some discussion. The 1st F is about Fitness not exercise. So, it matters less what exercise you call and more that you do it well with vigor.

YHC set up 4 corners, but had the PAX call an exercise and mode of transport. The point is, it doesn’t matter what we do, but the consistency and intensity with which we do it. Don’t get so caught up in Qing the hardest or craziest stuff (not that there’s anything wrong with that if you can dem oit), but that isn’t the most importnt thing.

We covered some more ground. Did some bulgarian split squat. Did some wall sitting and chatting with a burpee line.

Got to the band practice lot and had some PAX call cadence. Quite a few of the newer PAX here are ready to Q! The Pirate in particular called well in cadence, and he had a Q on the books for Friday at Stockade. However, I neglected to mention that you should SHOW UP to the AO you’ve agreed to Q. So, he of course fartsacked through that Q. Oh well, better luck next time.

NM:: Topics discussed included WHY:
– the early gloom
– cause if not then, it ain’t gonna happen
– starts the day up 1-0
– makes you intentional the night before
– workouts need to be hard
– increases vulnerability if you’ve been humbled
– intensity and consistency matter
– push don’t settle
– men don’t show up for easy
– lead in a rotating fashion
– This is a leadership development organization
– If the same guys lead ALL THE TIME, that doesn’t develop leaders
– we practice leadership like lawyers practice law. and we’re always getting better
– outside in the elements
– #1 helps keep it free
– we have to overcome the circumstances of our environment
– test of your resolve
– You committing and posting in the wet/cold tells the Q and other men that they matter more to you than temporary discomfort
– It’s Fitness over specific Exercises
– Do the work, don’t fret about everything being unique
– Consistency is more important that innovation
Encouragement was given to
– lean into COT
– if you’re not accelerating in your 2nd and 3rd, you’re missing the point. Make it habit of preparing to share something briefly at COT. Your sharing allows another man to break his own wall and be willing to share
– Share your failures. If you aren’t failing, are you really trying?

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Back in the Saddle

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Woke upon 1/1 feeling healthy so I decided to just jump back in and take the Q at my home away from home.

Warmup was pretty basic

SSH
Windmill
Seal jacks
IW
Michael Phelps
Mount Climbers

Mosey to the hills past the apt complex.

Pendulum routine.

One side of the hills start at 20 reps then decrease by 4 each lap thereafter.

Werkins
Lunges
Flutters
Plank jacks

Run to the other side stopping in the middle for a squat… which increases by 1 rep each trip.

Other side start at20 reps decrease by 4 each lap

Diamond merkins
Calf raises
BBS
Shoulder Taps

Everyone got through it all with just enough time to get back to COT.

Thanks to all who showed. It was great getting back out there. Don’t take it for granted men. Being able to get out there and work is invaluable to your mental health as much as it is to your physical health.

See y’all out there!

:punch: :punch: :punch: :punch:

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New Year’s Lessons and a triumphant return

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WARMUP: Mosey up the back road and circle up at the light pole of YHC’s choosing.

Exercises in cadence were windmills, hillbilly & imperial walkers, low slow squats, holding people’s chairs with Moroccan night clubs, side straddle hops and seal jacks. And of course – the goofball in honor of <@U028PKR68GJ>’s glorious return to the gloom.

PAX planked for shoulder taps, single count merkins, a few Broga poses and recovered in time to mosey to the wall

THE THANG:
Lesson 1 – “the best remedy for anger is delay” – Seneca

BTTW – hold for 15 seconds and then do 5 d/c Australian Mountain Climbers in cadence, recover, walk it out, back to wall for wall sit for 30 seconds followed by shoulder presses from the wall sit position in cadence.

PAX repeated this sequence once more.

Mosey off to the next lot

Lesson 2 – “he who suffers before it’s necessary suffers more than necessary.” – Seneca

Dora with a partner – because we shouldn’t do life alone. Partner 1 exercises while partner 2 runs. Then flapjack. Rinse and repeat until all exercises were finished.

50 burpees
100 squats
150 double count flutters

All finished and we moseyed to the basketball court and circled up for abs

LBC’s in cadence
Flip over for Superman holds
The following three exercises were done in double count cadence keeping legs in the air at all times until the third exercise was completed
1 – 10 LBC’s in cadence
2 – 10 Hello Dolly’s in cadence
3 – 10 Rosalita’s in cadence

Quick recovery in time for some protractor holds at various angles and recover to head to COT for a 60-second stretch when 0715 was upon us.

MARY: see above, but she was not there. Open to all men.

ANNOUNCEMENTS: We’re announced. Read your newsletter.

COT: remains the fifth core principle

YHC was blessed to start to the first Saturday of 2025 with the HIM of the fort. Thanks <@U07LMG5PDQU> – for the call. :eye:

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