Tag: The Pirate

How much does a cinderblock (coupon) weigh?

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WARMUP: SSH, cherry pickers, Mozy
THE THANG: partner Dora. One farmer carry two coupons from pull up bars to stop sign down the hill, other partner does reps.
100 Pull Overs
150 Dead Lift
200 Bench Press
150 Curls
100 Swings

Winners get to do 11’s Manmakers to OH press

MARY:
ANNOUNCEMENTS: csaups, convergence
COT: Prayers for the health of loved ones. Prayers for those who have lost loved ones.

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The Pirate and the Senator

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The Pirate and the Senator met at Runde and here is what they did.

THE THANG:
No disclaimer today. We did a lap around Runde and came back to the parking lot for COP

COP (all in cadence)

SSHx 25, windmill x 10, Merkin x 10, squat x 25, Morrocan nightclub x 40, mountain climber x 20/hold/6″/regular/left/right arm and leg high/6″/upward/downward dog x 2, Freddie Mercury x 25, pretzel crunch x 20

Mosey to the bottom of Tara Tea Dr for Jacob’s Ladder, 1-7, burpees at top, squats at bottom.

Mosey to the concession stand for People’s Chair x 2 followed by Wall walk x 2.

Mosey to the playground for pullups (10 reps) and abs (20 reps) x 3 sets.

Mosey to the field for traditional Jack Webb (1-10), followed by LBC x 20 and Rosalita x 20
End with the body destroyer.

ANNOUNCEMENTS:
Upcoming CSAUP’S, Fort Mill Care Center mowing, Bethel Men’s Shelter 1st Thursday ofthe month

COT:
Prayers for families dealing with tragedies, prayers for the people of Israel and Pallestine; and prayers for the divided nation in which we live.

MOLESKINE
Uber put a note out yesterday about not having a Q today so I told him I could help out. I planned nothing and we did everything on the fly. Having just 2 Pax is not ideal, but you can still push each other and get a good workout. It’s also a good time to get to know the Pax better so The Pirate and I took that opportunity today. It’s always a good Saturday morning at Alcatraz!

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Sweatin’ It To The Oldies

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11 PAX sweated out the weekend toxins and accelerated in the humidity this fine beautiful morning. We did 3.9 miles total with 25 squats at First Horizon, 25 plank jacks at Model A. Always look after the six and come home to your family the same way you left. Look out for each other PAX!

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VQ – The Ranch

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WARMUP: Mosey to turf area behind elementary school for SSH, windmills, moroccan nightclubs, imperial and hillbilly walkers and then mosey back to soccer field.
THE THANG: 7 of diamonds – 4 stations, 4 laps, same exercise at each station for each lap… 7 merkins at each station then 14 flutter kicks then 21 lunges then 28 squats. Mosey to parking lot, hold plank while each person bear crawls out to curb and back. Mosey to picnic tables for inclined merkins, dips, and step ups. Lunges back to parking lot and then mosey to picnic tables for rinse and repeat on inclined merkins, dips, and step ups. Mosey back to parking lot for ab exercises.
MARY:
ANNOUNCEMENTS: Read newsletter, upcoming men’s shelter and blood drive.
COT: Shared prayers and praises and ended with a prayer.

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Dawn Patrol

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WARMUP: Mosey around the pond and back to the amphitheater for SSH, windmills, moroccan nightclubs, imperial, and hillbilly walkers.
THE THANG: 7 of Diamonds – 4 stations, 4 laps, same exercise at each station for each lap, increasing count and changing exercise for each lap… 7 merkins at each station then 14 flutter kicks at each station then 21 squats at each station and then 28 LBCs at each station. Mosey down the hill and alternate lunges and bear crawls between light poles back up the hill. A few dips, step ups, and inclined merkins at the amphitheater to finish up.
MARY:
ANNOUNCEMENTS: Upcoming CSAUPs
COT: Prayers for families, marriages, and health.

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Bringing Fire at ROF

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WARMUP:

Mosey to the ROTC building for Warmaroma
SSH x 30
MNC x 15
Mtn Climbers x 20
Peter Parker x 15
Windmills x 10
Smurfjacks x 10

Head over and grab a Cindy then mosey to football stadium

THE THANG:

5 Manmakers
10 Goblet Squats
15 Curls
20 Triceps
25 Flutters

All with Cindy

Indian Run a lap

Overhead Marches (from Youtbube) to concession stand and back

Rinse and Repeat adding 1 each time (YHC missed this the first time)

Mosey back to put Cindy up

Mary

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WOD: Zachary Tellier

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WARMUP:
25 EA – SSH
10 EA – Cherry Pickers
10 EA – Imperial Walkers
10 EA – Hillbilly Walkers
Mosey around NAFO to front of school

THE THANG:
WOD: Zachary Tellier
10 Burpees
Run to and around the traffic circle

10 Burpees
25 Pushups
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
100 Sit-Ups
– Run to and around the traffic circle

10 Burpees
25 Pushups
50 Lunges (25 each leg)
100 Sit-Ups
150 Air Squats
– Run to and around the traffic circle

Mosey to bars
5 Pullups
5 V-Ups
5 LBC’s
5 Freddy Mercury’s
(4 rounds)

MARY:
ANNOUNCEMENTS:
COT:
Zackary Tellier Story – Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

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