Tag: The Pirate

Lucky 7 and 11s

Leave a comment

WARMUP: Slow mosey around the Harris Teeter parking lot, circle up where Golden Corral flag used to be planted for the following (SWIMS):
– 25 SSH
– 10 winmills
– 15 imperial walkwers
– 15 MNC
– 10 strawberry pickers

Then mosey to the parking spots in front of Cholandu Indian restaurant….
THE THANG:
Part 1: 11s
Using the driveway between Cholandu and Dollar General as each end, do 11s with the following exercises
– Squats
– Lunges (2 ct, every other leg)
That got a mile or so in and worked the legs.
Original intent was to use the gravel hill off of Stockbridge drive that leads up to the large cell tower, but the pole light there was out. Next time…..

Part 2: 11 of 11
Mosey around back behind Red Bowl to the infamous dumpster.
11 exercise stations set up, each were 5 parking spaces apart. Do the exercise, bear crawl to the next station. Repeat until done. 11 reps of each exercise. Exercises were:
1. Merkins
2. LBC
3. SSH 4ct as usual
4. LSS
5. CDD
6. Flutter 2ct / every other leg
7. IW 4 ct as usual
8. LSS
9. Mtn Climbers 2 ct / every other leg
10. LBC
11. Lunges 2ct / every other leg
A LOT of bear crawling. Shoulders were smoked.
Gave us about 5 minutes left. We went to the Harris Teeter wall on the side of the building. Everyone in people’s chair. Hold it while first person runs across the parking area, does 2 burpees, then runs back. Next person in line follows until everyone is done. That gave us 1 minute to mosey back to arrive at COT right at 6. BOOM!!
MARY: None
ANNOUNCEMENTS: A LOT going on! Read the newsletter, get involved, and also be informed about what has been going on around The Fort.
COT: Alot lifted up. There are alot of injured PAX, and others not posting because they have burdens. Reach out to those guys. If they cannot work out, at least they can walk and enjoy the 2nd F to help with their 3rd F.

Thank you for the opportunity to lead.
SYITG
-NASA

TClap |
0

I can see for miles and miles

Leave a comment

WARMUP: 2 miles for some, some miles for 2
THE THANG: 6+ miles for some 14+ for some
MARY: could not keep up
ANNOUNCEMENTS: sign up for Break the Dam
COT: <@U5Y5JA02G> wrapped it up for us

Followed by drinks at Replay, and breakfast sandwiches for some, 13 for coffeeteria

Wegs marathon miles are cranking up, look out for 6@6 pre-runs coming to an AO near you

looks like we made it,

Barry Manilow

TClap |
0

You never forget your first

Leave a comment

Warmup
SSH
Imp Walkers
HB Walkers
Low slow squat
Merkin
Broga

Bear crawl Indian run – 6 does 5 flutters

Subdivisions
Cocaine bear crawls
Lunge Walk
Compounding SSH
Duck Walk with compounding squats

Dora

50 CDD
75 SSH
100 Big Boys
125 Flutters

Card Draw Wild Card Mary

COT
Announcements
Break the Dam
Bethel

Prayers and praises
Family
Health

TClap |
0

Barry Manilow is not just a F3 name

Leave a comment

WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins
THE THANG: start off in the parking lot by the fields – from one end to the other, bear crawl, and stop at every 3rd line to do 5 merkins. Once we got to the other side, lunge walk back, and stop at every 3rd line to do 5 squats. Using the parking lot running back and forth we did karaoke, run, nur, toy soilders, butt kicks, and high knees. Mosey to parking lot (stopping along the way for plank to keep pax together) by dog kennel for a Dora – 100 imperial walkers, 150 LBCs, and 200 flutters. Mosey back to flag.
MARY: plank and stretching
ANNOUNCEMENTS: read newsletter
COT: prayers and praises

TClap |
0

Eve of the Lord’s birth – convergence

Leave a comment

WARMUP: The usual
THE THANG: DH-type-stuff
MARY: worked into Thang
ANNOUNCEMENTS: Newsletter & upcoming changes
COT: Lauren Hope Styles (sp?) – 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around helping others find their purpose

TClap |
0

Merkins on Merkins

Leave a comment

WARMUP: mosey around the parking lot with karaoke, high knees, toy soldiers, butt kicks. Circle up for SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, etc.
THE THANG: Mosey to practice band/football lot – mode of transportation was lunge walks, stop at the 10-20-30-40-50-40-30-20-10 yard lines and do half that amount of merkins. Mode of transportation on the way back was bear crawls, stop at the 10-20-30-40-50-40-30-20-10 and do that amount of LBCs. Mosey to benches and complete – 20 dips, 20 step ups, and 20 calf raises – repeat 3 times. Mosey back to mary.
MARY: ab exercises until 6
ANNOUNCEMENTS: Christmas Party
COT: prayers and praises

TClap |
0

Planks on Planks

Leave a comment

RICHARD SHELTRA – ROUND 2

WARMUP: Plank while reading article. Mosey to cinder block area – SSH, windmill, imperial walker, hillbilly walker, moroccan nightclub, plank, etc for warmup.
THE THANG: 4 rounds of the following – 20 curls with cinder block, 20 OH presses – mosey down hill – 20 merkins, 20 LBCs, 20 flutters – mosey back up hill and repeat.. After completion of 4 rounds, mosey to main entrance of school to do 4 rounds of the following – 20 dips, 20 step ups, and 20 calf raises utilizing benches. Mosey to side of school to complete 4 rounds of wall sits while pax bear crawls out and crawls back. We then used light poles in the parking lot to complete 20 squats, 20 merkins, 20 carolina dry docks at each pole with lunge walks and bear crawls in between. Nur back to flag for mary.
MARY: American hammer, flutters, hello dolly, big boy sit ups, body destroyers until 6 am.
ANNOUNCEMENTS: Christmas Party!
COT: Prayers and praises.

TClap |
0

Park to Calhoun

Leave a comment

WARMUP: it was cold. we’ll warm up on the run
THE THANG: cover distance stop for:
5 burpees
10 merkins
15 squats
added some lunges once
did some leg lifts after a muscle up twice
bear crawled the length of Calhoun St. Parking lot twice too
covered 3.11 miles–except for Beaker (his strava only said 2.98, which feels like a failure on my part. see NMM below)
MARY: flutters in cadence for 1:30 to hit 0600
ANNOUNCEMENTS: Xmas Party 12/12, Bethel service tonight

NMM:

You ever just 3000% took care of everything and crushed it by all outward metrics, but you didn’t do it with JOY in your heart? So your wife, kids, or close friend noticed and it wasn’t the reaction you expected…even though the mission was fully accomplished

It isn’t enough to just do a good job

Handle the mess your kids created with success, but did it in a way that made them feel scared rather than safe? Failure

Take care of business for your family, but made your wife feel like it was a burden rather than a mission? Failure

Maybe it’s just me… 😉 Good thing failure is a way point and not an end point. Let’s stay after it!

TClap |
0

What it is to be a Good Man

Leave a comment

WARMUP: In Cadence: Imperial Walkers, Cherry Pickers, Hillbilly Walkers & Windmills. Counted off.

THE THANG: Took off for a basic run and boot. 3.02 miles with stops along the way.
Pain Station stops included: merkins, squats, burpees, cocaine bear crawls, Carolina dry docks, jump squats, etc as we moseyed from COT to Dam Rd and back.

Many words were given and they all mattered and defined. From honest, accountable, virtuous, dependable etc all great words. There is no perfect definition but we should all be striving to make sure we are doing all we can to be a Good Man because the world badly needs Good Men. The words above that we do without thinking keep it up, those that we have to strive to do better at – keep working at it – the world needs GOOD MEN. You have 31 days to close 2025 and set the tone for 2026 – go be a Good Man!

MARY: Sprints, hot white speed sprints!

ANNOUNCEMENTS: Announced, Fort fill free to edit – Rock Hill announcements pertinent to Fort is F3 in RH Christmas Parade this Friday Dec 5th – see me if you’d like to join. SLT Handoffs Jan 1st NYD Convergence.

COT: Prayers and praises and I prayed us out.

Thankful for the privilege to lead this workout.

TClap |
0

Piracy and Imposters

Leave a comment

WARMUP:
– Windmills
– Cherry Pickers
– Imperial Walkers
– Hillbilly Walkers
– Calf Raises

THE THANG:
– Travel to playground (pirated from <@U06Q8DSSV5Y>)
– Begin with 5 squats then mosey to 2nd tree on the left-hand side of sidewalk –> 5 squats
– Mosey back to 1st tree –> 3 merkins
– Mosey to 3rd tree –> 5 squats
– Mosey back to 2nd tree –> 3 merkins
– And so on to the playground

– Broga (10 count)
– Standard plank
– Down Dog
– Walk it out
– Up Dog
– Down Dog
– Standard plank

– Continued WEP circuit – 8’s
– First swing: 7 burpees (yes, I included burpees), 1 big boy
– Second swing: 6 burpees, 2 big boys
– …
– Last swing: 1 burpees, 7 big boys

– Extended broga
– Standard plank
– Down Dog – right leg up
– Runners Lunge – right leg forward
– Warrior I
– Warrior II
– Peaceful Warrior
– Runners Lunge
– Standard plank
– Down dog – left leg up
– Runners lunge – left leg forward and repeat

– At Calhoun gazebo:
– Arm DORA!!!
– One partner lunges from the gazebo to the curb while the other works on:
– 50 Curb Alperts (cadence count)
– 100 Dips (benches conveniently provided)
– 150 Shoulder presses

MARY: hammahs, fluttahs, boxcuttahs, LBC, 6-inches (via countdown from each PAX)

ANNOUNCEMENTS: newsletter material

COT: all about families

TClap |
0