Tag: The Pirate

Jacket Dirty Mile

Leave a comment

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)

TClap |
0

Longevity

Leave a comment

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

TClap |
0

It is what it is!

Leave a comment

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

TClap |
0

When you show up to Band Camp without your instrument, you get Squatched

Leave a comment

WARMUP: Spectre reading message from Bandcamp – “Welp, Bandcamp overslept.” YHC leads SSH, short run to 160 and then Peter Parker and mountain climbers…
THE THANG: the route is called “The Reverse <@U014K6EAUFM> neighborhood” + add on of back entrance to Gold Hill Middle… intermittent stops throughout the route
3-5 reps of “windmill merkins” followed by broga stretches
MARY: replaced by 60″ of Bandcamp’s portion of today’s Q
ANNOUNCEMENTS: Bandcamp overslept.
COT: Honorable of Bandcamp to show up and still get in the miles.

TClap |
0

Indian OR Shuttle Run

Leave a comment

WARMUP:
20 SSH IC
Karaoke
10 Cherry Picker IC
Indian/Shuttle Run to School
THE THANG:
5 Lt. Dan Magic Legs
10 Hand Release Merkins
Run to other end of parking lot
15 X’s and O’s
20 SSH
Run to other end of parking lot
Rinse and repeat
Indian/Shuttle Run back to COT
5 burpees OYO at Stop sign
MARY:
No time
ANNOUNCEMENTS:
4B’s event
Bethel Mens Shelter
Newsletter
COT:
We can do hard things, be prepared

TClap |
0

All around WEP

Leave a comment

WARMUP: normal stuff
THE THANG: take a lap followed by another lap stopping at the 9 swings for proper form upper body and lower body alternated and core at all stops
MARY: no time for her today
ANNOUNCEMENTS: newsletter
COT: prayers for family issues. Health

TClap |
0

Contact High-Colonic

Leave a comment

WARMUP:
– Mosey lap through the Teet parking lot.
– SSH
– CASBAH #2s
– Imperial Walkers

THE THANG: Mosey to Indian restaurant for a Dora:

Run to Dogtopia
– 200 Squats
– 200 LBCs
– 200 Casbah #2s
– Somewhere between 150 and 300 flutters

Move to middle of parking lot there for a busted Amazon rip off Select-a-Cize Move/MOT

– SSH/Lunge Walk to island
– Merkins/Run to Dogtopia

Back to COT
– CASBAH #2s
– Hillbilly Walkers
– Baby arm circles fwd
– Baby arm circles back
– Big circles fwd
– Big circles back

MARY: Yuuuuup. And she brought some weed…
ANNOUNCEMENTS: HIM camp, Bethel Men’s, Christmas party,
COT: Prayers for safety and gratitude.

TClap |
0

Met at the ROF for a little bit of this and a little bit of that

Leave a comment

Normally, I’m the type of PAX that likes to create routines where you complete a lot of reps of a few different exercises when I Q a workout. Decided to switch it up a bit, and as my man JWOW like to say, we did a little bit of this and a little bit of that, but a whole lot of work was put in!

WARMUP: 3 minute mosey followed by all of the usual suspects with a proper call out – NEISPMICE. If you know you know!

THE THANG: After our warm-up we found ourselves next to the bars, shocker!!!

Bar & Cindy Work – 3 Rounds
Partner Up – Partner #1 on the bar dead hangs
Partner #2 10 Thrusters w/ Cindy
After partner #2 completes 10 Thrusters, Partner #1 completes a max of 5 pullups and can come off of the bar while part#2 must complete 10 Diamond Merkins before switching to the bar.

Moseyed to a wall.

Wall Work – 2 Rounds Each
45 second wall sit – right into 10 jump squats

20 second extended arm plank hold w/ feet on the wall – right into 10 merkins w/ feet on the wall.

AB – Tabatta – 2 Rounds
Hold Crucifix Plank position for 30 seconds, right into 30 seconds of American Hammers

Moseyed to the loop around the playground.

Lap Work – 1 Round Each

Partner up for Catch me if you can
Partner #1 runs while Partner #2 performs 3 burpees, when Partner #2 completes the burpees he runs to catch Partner #1, switch! Each partner performed 3 sets of burpees.

Partner up for Catch the Bear
Partner#1 bear crawls while the Partner #2 performs 5 burpees, when Partner #2 completes 5 burpees he runs to catch Partner #1, switch, each team completed 1 lap.

Moseyed back to COT

MARY: We had 4 minutes left to work, so we worked!
AB – EMOM for 4 minutes
25 -LBCs & 15 Reverse Crunches

ANNOUNCEMENTS: Read your newsletter

COT: STK!

TClap |
0

“No Mercy” Monday @ STL

Leave a comment

WARMUP: NONE
THE THANG:
19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose.

From there, we charged down Dave Gibson Blvd to the bottom under the light pole — 5 Jump Squats at the base — then sprinted back up that glorious hill of pain. At the top, we pushed toward the school where, under the next light post, we knocked out 5 Apollo Onos before turning around and heading back for more.

Rinse and repeat. Several rounds. Just under 5 miles of pure burn, grind, and grit.

Bones and Farmers Only quietly crushed it, while Sasquatch somehow wasn’t even breaking a sweat while he led the pack and completed each excercise with amazing form.

Legs smoked. Lungs torched. Mission accomplished.

Quote of the Day:

“Strike first. Strike hard. No mercy.” – Cobra Kai

MARY: NONE
ANNOUNCEMENTS: Golf outing, trash pickup,donate to accelerate
COT:

TClap |
0

Stand Up’s Spooky Stockade Beatdown

Leave a comment

WARMUP:
SSH – 15 IC
Imperial Walkers – 15 IC
Hillbillies – 15 IC
Arm Circles (forward/back) – 10 IC each
Windmills– 15 IC
Mosey

THE THANG:
Part 1 – Explosive 11’s

Ran between curbs about 15 yds apart.
Exercises were Jump Squats and Merkins

Part 2 – “The Triangle of Terror”

Picked three points in a large triangle (about 25 yds apart).
Corner 1 : 20 Hand-Release Merkins + 10 Burpees
Corner 2 : 25 Lunges (each leg) + 20 Calf Raises
Corner 3 : 30 Flutter Kicks (2-count) + 20 Big Boys

Mode of travel chanted with each of the 3 rounds
Round 1: Sprint
Round 2: Bear Crawl
Round 3: Power Skip

MARY:
American Hammers – 15 IC
Freddie Mercuries – 15 IC
Cherry Pickers – 15 IC
Stretch

ANNOUNCEMENTS:
Golf tournament, litter pickup, bethel men’s shelter, new region opening up in Texas, <@U09K7S9CM2M> is expecting a new daughter any day

COT: Yes

TClap |
0