Tag: The Pirate

Barry Manilow is not just a F3 name

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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

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Eve of the Lord’s birth – convergence

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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

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Merkins on Merkins

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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

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Planks on Planks

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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.

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Park to Calhoun

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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!

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What it is to be a Good Man

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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.

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Piracy and Imposters

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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

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Jacket Dirty Mile

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WARMUP: The usual suspects

THE THANG: Jacket-Dirty-Mile
4 laps around FMHS track… 3 “excursions”/lap
– Up & down Railings of Home side bleachers (so… up, over, down, over, up, over, down…and rejoin track)
– East end zone — 10 inverted rows on Football team “apparatus”
– West end zone – Nur up hill…. crawl-bear down.
When 4 laps done… dealer’s choice on how to finish: Yog… or continue pattern. Most continued.

MARY: Partner – 1 Pax holds 6″ / other pax slaloms feet over (10x each side)… flapjack
Ab-Lab w/ Circle of Hate: Pax calls out exercise for others to do while he bear-crawls or Lunge walks around perimeter.

ANNOUNCEMENTS: FMCC Food Drive, Operation Love Turkey collection, other newsletter stuff

COT: Held (5th core principle)

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Longevity

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WARMUP: dynamic mobility movements followed by SSH, cherry pickers, IW’s, paeter parkers, parker peters
THE THANG: mosey to front of middle school- 3 sets of 20 step ups, 20 derkins, 20 LBCs
3 sets of 20 dips, 20 calf raises, 20 flutters. bear crawl from speed bump to speed bump mosey to back of school chair sits while the pax does bear crawls, broad jumps, burpee broad jumps. mosey to playground. 3 sets of 5 strict pullups and 10 in and outs on the swings (no jokes about these movements)
Mosey to side of school for 10 squats, 10 irkins, 10 big boys for 2 sets.
MARY:
ANNOUNCEMENTS: christmas party, thanksgiving convergence
COT: prayers for families, 2.0s, Ms

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It is what it is!

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As is typical of YHC, I wanted to do some ladder work at the Ballroom to keep the Pax moving today so I researched old backblasts for ideas. While not original, I love reading the old backblasts to see the Pax, the mumblechatter and the work being done. I stumbled on a few good ideas from Fogerty and Cake Boss but settled on a Bonsai from 2022 that included over 700 reps which I thought was appropriate for our 1st sub 30 degree day this Fall.

WARMUP:
After a thorough disclaimer, we commenced to Indian Run to the track with the 6 doing 5 merkins and then sprinting to the lead.

We circled up in the track/football field parking lot for the following:

SSH x 30
Cherry Pickers x 10
Seal Jacks x 20
Windmills x 10
Plank Jacks x 20
IW x 15

We moseyed to find a gate that was open so that YHC could deploy the Weinke.

THE THANG:

Line up on the goal line
Run to the 10 yard line, do 1 burpee
Run to the 20 yard line, do 2 burpees
Ladder up then down to other goal line

Line up on the goal line
Run to the 10 yard line, do 5 merkins
Run to the 20 yard line, do 10 merkins
Ladder up then down to the other goal line Run

Line up on the goal line
Run to the 10 yard line, do 10 squats
Run to the 20 yard line, do 20 squats
Ladder up then down

Line up on the goal line
Run to the 10 yard line, do 10 flutters
Run to the 20 yard line, do 20 flutters
Ladder up to the 50 then pause
Bear crawl the remaining 50 yards

Mosey home

ANNOUNCEMENTS:

Read the newsletter

COT:
Many prayers and praises abound this AM; All were lifted up and a prayer to continue this momentum for the remainder of the day by accepting our strength in Christ

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