Tag: The Pirate

Pirate Party

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WARMUP: Mosey around for some awesome smells – while enjoying the smells on the backside of teeter – butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter.
THE THANG: Start with 11s in the front parking lot – merkins and jump squats. Once completed, grab a rock (next to pilates place) and complete the following – 25 curls, 25 chest presses w/ flutters, 20 curls, 20 chest presses w/ flutters, 15 curls, 15 tricep extensions, 15 chest presses, 10 curls, 10 tricep ext., 10 chest presses, 5 squat thrusters, 5 curls, 5 tricep ext., 5 chest presses. Return rock and mosey to side of teeter for wall work. Hold seated position while the ends of the line bear crawl to the concrete, 2 merkins, and crawl bear back. Reset to seated position and do the same thing but broad jump, merkins, and broad jump back. Mosey to back of teeter – wind sprints in groups of 4. We completed these 3 times with a round of nur at the end. Mosey back to COT, hold plank until 6 am.
2 ruckers as well
MARY: no time
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the horn

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Little bit more

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Arrived on the scene early so I could mosey around the grounds and firm up my plans for the workout. Good thing to because during the pre-mosey had to alter my route and hit the gas station to make a deposit. Left feeling a little lighter and made it back to COT with a couple minutes to spare. Go time baby ( for the 2nd time )!

WARMUP: Recently posted at a Slapshot Q so borrowed this one from him. If you read this @UQ50TPDLH just know I had to 1 up you my friend by adding a rep, because 6 is not good enough man, we needed 7 reps ( SomethingAboutMary reference-hahaha ). Below was done at COT:
5 min EMOM
7 HR Merkins
7 Squats
7 Burpees

THE THANG: After the warm-up was complete we moseyed around Harris Teeter parking lot and traveled to the back of the store making it all the way around to the backside of Red Bowl where we found a strip of parking spaces to perform our Paula Abdul routine.
Bear Crawl 2 parking space lines forward, complete 2 merkins
Crawl Bear 1 parking space line backward, complete 1 merkin
Started from an island and the finish line was the next island. Mainframe finished first and ended the misery for the rest of us.
Upon completion asked the PAX to perform 1 set of Merkins to failure. Everyone shared their number, again, Mainframe was the King, that dude is a beast.

From the backside of Red Bowl we traveled across the street to the church where there is a nice, covered area with plenty of benches. Time to trash the legs.
PAX were asked to complete 15-10-5 reps – each leg – of the following exercises: Step-ups & BSSs
Upon completion we partnered up to spend some time under tension.
1 partner holds Al Gore while the other partner completes 10 jump squats. Keep trading places until you complete an accumulative rep count of 100 jump squats.

From there we moseyed back to the main grounds area and found a smooth surface near a set dumpsters ( can't remember the store next to the dumpsters ). Perfect for a Jack Webb core routine.
1 count exercise was BBSs
4 count exercise was Flutter Kicks ( count 1 leg )
1 count completes at 10 and 4 count completes at 40.
Upon completion asked the PAX to hold a 2 minute high plank.

From there needed to kill 2 minutes so we moseyed around the Harris Teeter parking lot and back to COT right on time. Theme of this workout was to give a little more when you already completed a difficult task. The little more you have to give is not for yourself, but for those who count on you, who need you. You always have a little bit left in the tank to give gents!

MARY: No time for her!

ANNOUNCEMENTS: Read your NL!

COT: STK!

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VO2 Max Training at Clydesdales

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Many, and I do mean many, of the Pax rucked today. Those who did not ruck participated in V02 max training.

Warmup to Kingley
Stretch for 5 minutes
Loop around Kingley
12 minutes of hard running
Run walk back to COT

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March Madness

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WARMUP: SSH, windmill, imperial walker, hillbilly walker, plank… Mosey around the park changing exercises at each bench – karaoke * 2, shuffle * 2, high knees, butt kicks. Stop for merkins, low slow squats, planks, etc. Mosey to parking lot by the ball field.
THE THANG: Bracket Workout. Mosey to handicap sign, touch the ground, and mosey back. Complete the following:
Round of 64 – 64 LBCs, 32 squats, 16 merkins, 8 burpees.
Run suicide
Round of 32 – 32 flutters, 16 squats, 8 merkins, 4 burpees
Run suicide
Sweet 16 – 16 squats, 8 merkins, 4 merkins, 2 burpees.
Run suicide
Elite 8 – 8 merkins, 4 merkins, 2 burpees
Run suicide
Final 4 – 4 merkins, 2 burpees
Run suicide
Championship – 2 burpees.
Mosey to stage for step ups, bear crawls, squats, merkins, and more step ups.
MARY: Box cutta, flutta, etc.
ANNOUNCEMENTS: Newsletter
COT: Prayers and praises

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Dawn Patrol with Cake

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COP warm up with some variety of exercises while Spike came in Hot!!

Mosey around campus doing broad jumps burpees and squats mixed with merkins lunges reverse lunges

did some accumulation burpees uphill 30 total

then some de cumulative burpees another 30

mosey back around to COT continuing the theme of accumulating burpees

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Bi’s & Tri’s

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WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for – SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc.
THE THANG: Using the bench at sonic and the opposite end of the parking lot we completed 25 dips, ran to other end and completed 25 LBCs. Then 20 dips, 20 LBCs, 15 and 15 and so forth until completion. After that we completed several exercises on the benches – step ups, inclined merkins, declined merkins, and more dips. Mosey back towards parking lot. Find a rock of your own choosing – 25 curls, 25 flutters w/ chest press, 20 and 20, 15 and 15, and so on until completion. After that we completed several rounds of overhead press, tricep extensions and additional curls. Run to end of HT for wall sits, several rounds with arm exercises. Mosey to COT.
MARY: N/A
ANNOUNCEMENTS: Read Newsletter
COT: Prayers and praises

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Q1.5 – M

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3/17/26 – THE TRANSORMATIVE RELATIONSHIP BETWEEN A MAN AND HIS WIFE

– Relationship challenges in general:
– Fitness is a 1 man show, fellowship takes 2 or more
– Dealing with another individual with their own minds, attitudes, objectives, etc.
– Relationships are dynamic – ever changing
– What does this mean? Can you provide examples of this?
– Phrases like Relational Rhythm and Dynamic Equilibrium

– Why is this the most important relationship?
– Center of the concerntrica
– How do you know when you’re leading well at home?
– How and where have you seen this relationship affect others?

– Skills and Love:
– Maintenance = Deceleration
– Are you currently accelerating or decelerating?
– The Culture is a Jester
– There is no fifty yard line
– Where are you on the football field currently?
– Your wife is not your best friend
– Do you put your wife on a pedestal?
– Joy Trumps Happiness
– How do you define joy and/or happiness in your relationship?

Additional Questions/Thoughts:
– Do men usually lack skill or effort more?
– What conversations have we been avoiding?
– What kills connection faster – conflict or neglect?
– Leadership means going first – apologize first, initiate first.
– Are there small weekly habits we can implement that would make a difference?
– How would our partners rate our effort?
– How can we stay connected during stressful seasons?

WHAT IS 1 THING YOU WILL DO THIS WEEK TO ACCELERATE THE RELATIONSHIP WITH YOUR M?

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Jesters

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Jester:

The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration

Every man has his own personal Jester

The jester is a master liar. His 5 lies are

1. You Are The Boss Of Me – “you can stop me whenever you want”
2. You Are What You Do – the stumbling self is the real you
3. You Are (relatively) Not That Bad A Guy – is it really that bad?”
4. The Jester And Virtue Can Coexist – “yeah but”
5. You Can’t Live, If Living Is Without Me – “there is no hope”

But, Preparedness keeps the Jester at bay

“While I can never out-paddle my Jester, the faster my boat is Accelerating through the water the harder it is for him to capsize it.”

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We might do a lot of things

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WARMUP: lap around the park and stopping along the way to do the following exercises – SSH (x2), windmill, merkins, imperial walkers, hillbilly walkers, cherry pickers, morrocan nightclub, plank, etc.
THE THANG: mosey to the parking lot by the dog kennel – ab work before starting 4 corners. We completed 4 laps, doing the same exercise at all 4 corners – 7 merkins (at each corner), 14 squats (at each corner), 21 flutters, 28 LBCs. Mosey to the hill in the park and complete the following – bear crawl up the hill, nur up the hill, 50% effort up the hill, 75% effort up the hill, 95% effort up the hill, repeat all the above hill runs. After hills, mosey to upper parking lot by the field and bear crawl from end to the other, lunge walk back. Mosey to flag for Mary.
MARY: short Mary – American hammers, penguins, and then body destroyers
ANNOUNCEMENTS: upcoming CSAUPs, trash pick up, etc.
COT: prayers and praises from everyone.

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