Tag: The Pirate

Jacked Up 17

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WARMUP:
I came in hot from a pre-walk and there were a TON of pax waiting for a beatdown.
We did some moseying and exercises in cadence.
THE THANG:
10 Derkins/10 Dips (3 rounds)

3 rounds of the loop stopping at each end for exercises – 10 merkins, 10 big boys, 10 squats.
Total 60 reps each exercise.

Jacked Up Webb part 1
Burpees-1, shoulder taps-4
Burpees-2, shoulder taps-8,
Went to 4.

Mosey to lot behind Panera.

Partner work – 1 run, 1 does jacks,
Seal jacks, plank jacks, bomb jacks- 3 rounds.

Partner work – 1 run, 1 does burpees, (rock/paper/scissors) winner run, don’t win=burpees.

Circled Up
Jacked up Webb part 2 – 5 to 8.

Short mosey
Bear crawl between islands

Mosey to COT
Jacked up Webb finale 9-10.

MARY: Didn’t see her.
ANNOUNCEMENTS: All of them.
COT: The 16 celebrity PAX made today special! 45 minutes of suffering and JOY! So grateful to have this thing we do and to be among these men.

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Run Forrest, Run

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WARMUP:

Mosey to Massey Street parking lot.

The usual suspects:

20 Imperial Walkers
20 Hillbilly Walkers
20 SSH
15 Cherry Pickers
15 Moroccan Night Clubs

Bear crawl 30 (or so yards).

THE THANG:

Dora:

100 Merkins
200 Squats
100 Fluttahs

Run Massey Street Hill in between.

Mosey to PD parking lot at Ardrey Street. 20 Seal Jacks, 10 Merkins.

Indian Run to Harris Street, turn around, and back to COT area. Walk to field for a Jack Webb (1:4 – 10:40).

Mosey back to COT.

MARY: 20 LBC's, 15 Dying Cockroaches

ANNOUNCEMENTS:

Bethel slots filled but they are doubling in size for the winter; more need for men to serve food and fellowship.

Friday night's 2nd F event for those who partake in the Elixir of Life.

COT: Prayer requests and praises, close out prayer.

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HIIT Workout

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WARMUP (at the flag)

  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Butt Kickers
  • 20 Moroccan Night Clubs
  • 20 High Knees

Run to the SBUX parking lot

  • 20 Big Boys
  • 20 Wacky Jacks (or SSH's)
  • 20 Walking Lunges
  • 20 LBC's
  • 20 Seal Jacks

Run to the Hotel / Stairs / EPIC

THE THANG: Partner up! (Chipper)
Round 1:

  • 60 Rocket Push-Ups (hand release), then run stairs
  • 120 Jump Squats (squat + calf raise), then run stairs
  • 240 Flutters, 2:1 count, then run stairs

Round 2 (halved):

  • 30 Rocket Push-Ups, then run stairs
  • 60 Jump Squats, then run stairs
  • 120 Flutters, then run stairs

Round 3 (halved again):

  • 15 Rocket Push-Ups, then run stairs
  • 30 Jump Squats, then run stairs
  • 60 Flutters, then run stairs

Back to COT for a bit of Marry

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Dawn Patrol with Cake 🎂

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WARMUP: mosey with stops for some exercises
THE THANG: 11’s
11 stations 3 levels each level had accumulating exercise moves 10 reps each
Run down hill for 11 merkins and run back
Hard spring g to finish
MARY: gas pumpers
ANNOUNCEMENTS: read newsletter
COT:
Twister was there
Shady and Jekyll ran
Barry complaint it was too hot

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Box of Crayons

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WARMUP: 103 SSH, IW, HW, yoga

THE THANG: Dina Dr back and forth
5 stops down and back
Exercises in cadence each time
Rd 1: 5 burpees each stop
Rd 2: 10 big boys
Rd 3: 15 jump squats
Rd 4: 10 merkins (had to start heading back at this point)

MARY: flutters

ANNOUNCEMENTS:
The point of doing things in cadence is to stay together to push through pain and fatigue. Like much of F3, if I could do it on my own, I’d have done it already. Stay together and keep pushing

COT: was held

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1 Jarvis + 1 Bobber = Acceleration

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It was a beautiful morning at The Ballroom and the PAX were chomping at the bit to accelerate…Or was that Jarvis chomping on a T-Bone?🥩

Quick warmup with the Polish Mating Dance and we were off.

Over to the benches for some dips, step ups and irkins.

Over to the hill for some Chutes and Ladders. 🪜 There were two cones at each station and the PAX had to choose one of them. If they chose a C we had to Chute (run) up to the top of the hill. If it was an L we would run up to the next rung on the ladder. Each rung had two cones and some exercises. Let’s just say there was a lot of Chuting this morning.

Back to COT for prayers and praises.

JWow

1 Jarvis + 1 Bobber = Acceleration

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Tuesday Ballroom

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WARMUP: a little stretching mosey then more Broga
THE THANG: mosey down hill to start the fun. Do 3/4 exercises the. Run around the loop. Round 1: WAM, merkins, shoulder taps, run round 2 SSH, OH claps, Moroccan KCs, run Round 3 squats, sumo, calve raises, monkey humpers run Round 4 LBC, weezy Jeff, amer hammers, flutters run. Next was a partner DORA
100 Merkins, 200 squats and 300 LBCs. Back to COT
MARY: not much.
ANNOUNCEMENTS: Bethel, trash pickup, CRI in Rock Hill

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Ascending Everest

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WARMUP: Returned to Golden Corral COT to pay respects with Hillbilly walkers, imperial walkers, MNCs
THE THANG: 5/29 1953 – Sir Edmund Hillary and Tenzing Norgay became the first to summit Mt. Everest 73 years ago. In honor of that, the Pax completed their own tribute climb. There are five camps plus the summit when taking the southern route to the peak:
Base camp 5364 meters (17,598 feet)
Camp one 6065 (19,900)
Camp two 6400 (21,000)
Camp three 7200 (23,600)
Camp four 7920 (26,000)
Peak 8,849 (29,032)
After a brief warmup and mozy to the church parking lot, we completed exercises at each camp as we ascended Everest. To acclimatize for the altitude, at camps one, two, three, and four we completed the exercises, returned to the previous camp (and the exercises there) before moving on to the next camp. (E.G. complete exercises at camp one, returned to base camp and the exercises there before ascending to camp three). Exercises reflected the altitude in meters:
Base camp: 53 flutters/64 shoulder taps
Camp one: 60 SSH/65 dips
Camp two: 64 merkins
Camp three: 72 LBCs
Camp four: 79 CDD, 20 Diamond merkins
Peak: 88 plank jacks, 49 overhead claps
With little time remaining, climbers did 25 squats at each base camp during their descent.
One oversight on YHC’s part is we did exactly ZERO mountain climbers during the ascent. We rectified the situation at COT with 10 mountain climbers just before 6:00.
MARY:
ANNOUNCEMENTS: Bethel, Golf tournament
COT: Family, Jobs, Summer break and prayers for kids, parents, teachers

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Suns Out, Guns Out

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WARMUP: Mosey around Kinsgley – SSH, low slow squat, imperial walkers, hillbilly walkers, moroccan nightclub, etc.
THE THANG: After we mosey'd around for a little and completed warmup exercises, we found some rocks to move around… we completed the following exercises – curls * 20 reps, OH press * 20 reps, chest presses with flutters * 20 reps, squats * 20 reps.. rinse and repeat decreasing by 5 each round until we got to 5 reps. Mosey to roundabout and all plank – person the end gets up and runs around the roundabout, once they return, the next person goes. Everyone holds plank until everyone runs around the roundabout… did this twice – this was a CakeBoss special. Continue our way around the Kingsley loop using the lightpoles to complete lunge walks, bear crawls, high knees, butt kicks, mosey, lunge walks, bear crawls, high knees, butt kicks and then mosey to mary.
MARY: We got around the entire circle completing box cutta, flutta, american hammer, penguin, chop sticks, leg raises, etc.
ANNOUNCEMENTS: Read Newsletter
COT: Prayer and prasies – around the horn.

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Campus Tour

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WARMUP: SSH, merkins, planks, stretching, mosey around w/ high knees, butt kicks, karaoke * 2, and stop for low slow squat, imperial walker, and hillbilly walker.
THE THANG: Start at the benches near the main entrance – 10 step ups (each leg), 10 dips, 10 inclined merkins, 6 declined merkins * 3 sets of each. Mosey to practice band field – bear crawl from one to the other – stopping at the 20, 40, 40, and 20 completing that amount of LBCs. Mosey to pull up bars and complete set of hanging for 10 seconds, hanging with knees to chest and hanging with feet up to 90 degrees – 10 reps each. After that, grab a cinder block and complete the following – 10 curls, 10 OH presses, 20 flutters with chest presses * 3 sets of each. Mosey around a little more and end with a very short mary.
MARY: American hammer, hello dolly, body destroyer
ANNOUNCEMENTS: Read newsletter – lots of races and a CSAUP coming up.
COT: Prayers and praises from everyone.

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