Tag: The Pirate

CMPD

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WARMUP: Moroccan Night club
Side straddle Hop

THE THANG: workout with Cindy’s 15 Merkins, 50 Side straddle hops, 10 Man-Makers, 6 burpees. Between each set of exercises, carry cinder block down hill and return up hill. Finished with 1.5 mile run.
MARY:

ANNOUNCEMENTS: cannoli run May 18 Jager May 11, Bethel Men’s shelter May 2, Read slack

COT: prayers for police officers and family from shootings. Family operations, kids safety.

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Sink roulette deck of cards

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17 eager and excited pax showed up. Some brought sand bags, some brought just their willing attitude which was quickly put on point upon the pile of sandbags awaiting them.

After a quick run around the parking lot, a few in cadence SSH, followed by burpees, and that repeated a few times, it was time for business.

Deck of cards was the game. Rules were simple. Follow the count on the card and suit to the key on the paper.

Here’s the extra kitchen sink rule: for the 4 cards laid out, 1 card was chosen by a pax to either pick red or black. If correct, follow the card suit/count. If incorrect, penalty was double the count.

All exercises were done with your sandbag.

– 2-7 diamonds manmaker
– 8-Ace diamonds squats
– 2-7 spades lunge
– 8-Ace spades merkins (just do regular merkins
– 2-7 clubs clean and press
– 8-Ace clubs flutter w/ a press
– 2-7 hearts chest press
– 8-Ace hearts curls
– Joker gear carry shuffle 100 yards and then 1 min sandbag toss over shoulder, 100 yard shuffle
– A few “breaks” were added which included some slick run cool downs and a few gear shuffles with no bag toss

For the record, there were some incorrect cards chosen which were a crowd favorite as you’d expect.

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communication is key

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WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church.
THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and LBC. Talked about the message of communication being vital. Especially with our kids, M’s, jobs and as leaders.
Thang2: Mosey to Walgreens to the side road between buildings. Picked Pax to give 20 reps of an ab exercise and sprint to the other side. Rinse and repeat 4 times. Again, clear communication needed.
Thang 3: Mosey to HT and to the wall near the Auto shop. Split Pax up on opposite walls and bear crawled towards each other having to communicate so heads did not get hit.
MARY: Mosey to COT, and BW lead is brogo for cool down.
ANNOUNCEMENTS: AMRAMP for Autism, Q School, Ass Kicking April and Rock Hill 10 year.
COT: Prayers for health, communication with kids and patience.

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AKA meets BOP

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17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of Pain. Men have laughed, men have cried, but no man has ever completed all exercises within a 45-minute period.
Today, we would tackle the board as a two-man team, split the reps into two rounds. Once the team completed the exercise, we ran a lap. Exercises listed below:

Round 1

Burpees – 50
Calf Raises – 75
Ski Abs – 50
Merkins – 50
Deep Squats – 50
LBCs – 100
Carolina Dry Docks – 50
Russian Twists – 50
Mac Tar Jai– 50
Jump Squats – 50
Mountain Climbers – 50
Shoulder Raises – 100
Mary Catherines – 50
Hello Dolly – 100
Wide Arm Merkins – 50
Squat Jacks – 50
Flutters– 50
Burpees – 50

Round 2

Repeat Round 1

Some of the team made it to the second round complaining about the burpee count. Farthest team made it to Ski Abs. Great work men!

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Spring Breaking

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WARMUP: 10 burpees, SSH, 10 burpees
THE THANG: Run some stair laps repeatedly around the building with Corkscrew, partner style with 1 partner doing exercises and the other running. Ran to bottom of road below LPL, then worked our way up the hill with bear crawls, lunges, reverse bear crawls and other fun, sprinted home. Finished off with 11s comprised of Knee-Tar-Ndyaes and Big Boys.

COT: great to have Cable Guy back out along with Pirate and the Cyclops shield lock crew enjoying extra sleep and a post during spring break.

2nd of 2 Qs on the day for YHC. Grateful to have Cyclops and Old Bay along for both!

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We are the REAL National Champions

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WARMUP:
Disclaimer
SSH
Imperial walkers
Hillbilly Walkers
Moroccan NightClubs
Peter Parkers
Tappy Taps

THE THANG:
1st quarter:
Patty cake 11s , 1 patty cake and run to other parking lot island for 10 LBCs

2nd quarter:
Suicide DORA
First partner runs suicides to the four lines while other works on below:
– 100 Carolina Dry Docks
– 200 Dips
– 300 calf raises

Halftime – nice ten count by Skipper

3rd quarter:
In between 6 parking spaces broad jump to first line, bear crawl to next, repeat. Run back to beginning.
Do 10 Bobby Hurley’s
Repeat above
Do 20 Mountain Climbers
Repeat above
Do 30 Shoulder taps

4th quarter:
Let’s practice defense! In basketball defensive position (knees bent, hands high at eye level), shuffle left/right from cone to cone. So this with a brick in each hand. Walk back to front with hands held high.
Repeat 7x

Overtime:
American Hammers for Purdue
Leg circles
Dying cockroach

Cubbie’s message: Play till the whistle blows. No matter what hard thing you are going through, keep pushing yourself one step beyond what you are capable.

MARY:
ANNOUNCEMENTS:
COT: Decibels son’s surgery, families.

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Pendulums with absolution

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WARMUP: IC exercises and stretches, wall sits, bearcrawl, crabwalks, oh my
THE THANG: 11’s pendulum with squats and monkey humpers at tops and 5 absolutions in the middle each time you pass
MARY: 10 IC American hammers
ANNOUNCEMENTS: free suicide prevention class, jaeger, amramp for autism
COT: yes

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Where’s Jekyll?

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Scheduled Q had some complications but we all can jump on and lead anytime… the beauty of F3
WARMUP: find a loaner ruck for The Pirate who showed up for the bootcamp but found 4 ruckers getting ready to take off, Sprocket had an extra plate carrier so off we went.
THE THANG: one mile loop behind LPL building, stop at CAH for step ups, dips and incline merkins
Another loop behind LPL building, stopped at CAH and were able to do a round of step ups…. Then the clock hit 0700 and we stopped,
MARY: catching breath after the step ups
ANNOUNCEMENTS: mini convergence at WEP on Saturday.
COT: stays in COT

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