Tag: The Pirate

Sweating to the (90’s) oldies

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WARMUP: Some Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Windmills & Cherry Pickers… all in cadence… we then moseyed over to the church lot
THE THANG: HIIT 50 seconds on 10 off for 4 exercises then had 2 minutes to lap the lot (which took about 1). Remaining time was rest. We did this until we ran out of time.

– Merkins
– Squats
– Flutter
– Donkey Kicks
– Run
– Box Cutters
– Plank Jack
– Lunges
– Dry Docks
– Run
– Calf Raises
– Mountain Climbers
– Side Straddle Hops
– Al Gore
– Run
– Seal Jacks
– High Knees
– Monkey Humpers
– Freddie Mercury
– Run

Rinse and Repeat

MARY: Some was done until 0600
COT: indeed occurred.

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30th bday Q

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WARMUP: Mosey, SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, moroccan nightclub, overhead claps, plank with a few merkins
THE THANG: Use light poles as stations, 8 stations – merkins (10, 20, 30), squats (10, 20, 30), and flutter kicks (30, 30). Mosey to wall sits with bear crawls, mosey to benches – dips, step ups, and inclined merkins (30, 20, 10). Mosey to cindy and pull up bars – curls and knee ups. Mosey back to flag for abs and stretching.
MARY:
ANNOUNCEMENTS: Street clean up info soon, CSAUPs, school supply fundraiser
COT: Prayers and praises – safe travels and family matters

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STAY HYDRATED

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WARMUP: SSH, windmills, cherry pickers, moroccan nightclub, imperial walkers, hillbilly walkers, mosey
THE THANG: Wall sits with bear crawls a few times throughout, triangle stations (3 stations) doing pushups (10, 20, 30), squats (10, 20, 30) and flutter kicks (10, 20, 30). Mosey to “oil fields” to do a version of a dora – step ups, dips, inclined merkins. Finished with some stretching. Lots of moseying and sweating.
MARY:
ANNOUNCEMENTS: Stay hydrated, CSAUPs
COT: Prayers and praises

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Sweepin’ like it’s 1776

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Hot Humid July in SC pre-run with Grout and Re-tread.

WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence merkins then run to flag pole at the school and do 6 in cadence low slow squat

THE THANG:
1776 sweet the Leg style
Perform:
17 American Hammers
7 Merkins
6 Squats

At flag pole and at tega cay coffee parking lot. Every time you pass the low point of dave Gibson do 3 burpees.

Get as many rounds as possible

MARY: no time

ANNOUNCEMENTS: newsletter

COT: 5th core principle

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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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