Tag: The Pirate

10-20-30 for Bass’s Bday

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WARMUP: Mosey then SSH (57 times for Bass’s bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers.
THE THANG: Started off on benches – 2 sets, 10 each – step ups, inclined merkins, and dips. Mosey to wall – wall sits while bear crawling 2. Mosey to light poles where we did 10-20-30 of each exercise utilizing 3 light poles with runs between. Exercises were lunges, Carolina dry dock, squats, LBCs. Hit the wall again for more walls sits and bear crawls and then mosey back to Mary.
MARY: Gas pumper, American hammers, peter pointers, Freddy mercury, box cutters, and superman’s.
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and praises

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April fools

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WARMUP: mosey.. The Windmill, Moroccan Night Club, Imperial Walker, Merkins, downward dog, the honeymooner
THE THANG: brick wall, 1×20 step ups each leg, 20 erkins, 20 dips. 5 sets of 3 x10 Merkins, LBC, box cutters run up hill 3×10 shoulder taps, American Hammers, flutters.. repeat. Brick wall 1 x 20 dips, 1 x 20 erkins. Wall seat, pax on end bear crawl. Repeat across side of Harris Tetter. Partner Dora 100 squats, 100 carolina dry docs and 100 flutters
MARY: yes
ANNOUNCEMENTS: read the news letter, fastest 5k
COT: reminder to be thankful

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Grocery Bag of 2# Weights

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Partner Up, 1 partner carries (2) 2# weights, other doesn’t
Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner.
Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2# weights with your partner.
Run down Afton Way to the corner of Afton Way & Afton Way, 10 partner merkins in cadence, switch 2# weights with your partner.
Run to the ammenities building on Emory & Helton Ln, skip halfway around the parking lot with your partner, swithc 2# weights with your partner, skip the remaining half of the parking lot with your partner.
Run back to the lot behing Duck Donuts…
REPEAT
AND
REPEAT
MARY: 90″ led by The Pirate
COT: Prayers for mental health of the pax; Praise for promotions, Prayers for physical health of the pax

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Shield is a lean mean pain making machine

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WARMUP: Did couple exercises
THE THANG:
4 rounds of board of pain
In between exercises take 400m lap
MARY:
ANNOUNCEMENTS:
Ruby and Splinter are training for Marathon :clap: :muscle: :bacon:
COT:
Be light in the darkness :bulb:

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Everyone wants to be Double D

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WARMUP: Mosey around the park with the following exercises throughout – SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill.
THE THANG: Start with bear crawls at the roundabout, then the following exercises between light poles along the sidewalk (OTW to sunbelt lot) – toy soldiers, lunges, bear crawls, toy soldiers, lunges…. mosey to sunbelt lot and then do 7 of diamonds – 4 stations starting with 7 merkins at each station, then 14 squats at each station, then 21 LBCs at each station, and finally flutters at each station. Mosey back towards COT and on the way – hold plank then mountain climbers, mosey to stairs, hold plank while running up and down individually. Mosey back to COT.
MARY: Ab workouts throughout
ANNOUNCEMENTS: Read newsletter
COT: Prayers and praises and ended in prayer.

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St Paddy’s Day WOD

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WARMUP: Our warmup consisted of Windmills, Imperial Walkers, Hillbilly Walkers, some downward dog and honeymooners
THE THANG: We did 5 rounds of exercises
The first 3 rounds were 17 reps of each exercise followed by a 400 meter run. The 4th round was 15 reps and the 5th was 10 reps
The exercises were:
LEPRECHAUN LUNGES
LORD OF THE DANCE SSH
GREEN MT CLIMBERS
DROPKICK MURPHY’S SHOULDER TAPS
IRISH TWISTS
POT OF GOLD SQUATS
PATTY O’PUSHUPS W/PLANKJACK
KISS ME I’M IRISH BIG BOYS
MARY: NO MARY
ANNOUNCEMENTS: Read your newsletter
COT: Reverend Ruby took us out with his soothing voice and a prayer

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Chasing Pots of Gold-en Corral

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WARMUP: Brief but we managed a few Moroccan Night Clubs, Shoulder Taps, Boxcuttahs
THE THANG: Mozy to the church where there was a cone in each parking lane. Pax ran the length of one lane and back the other in a U shape to complete the exercise at the cone. We ran back and forth like we were following the rainbow looking for gold. I know it’s a stretch, but it is almost St. Patty’s Day. Pax completed 100 reps at the first cone, 90 at the second with each trip decreasing by 10 reps. From 100 down, exercises were SSH, LBCs, Squats, Mountain Climbers, Plank Jacks, Dips, CDDs, American Hammers, Merkins, Burpees.
Pax then faces each other in the plank position for 4 plank jacks, 4 mountain climbers, 4 shoulder taps, 4 Superman’s. Once completed, we repeated it at 8, 16 and 32 reps.
Mozy through COT to drop off the cones then stopped at the side of HT for wall sits and burpees.
MARY: No Mary, or Patty either
ANNOUNCEMENTS: Newsletter, Jaeger, convergence.
COT: Family

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The Impossible Mile

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20 men rolled out of bed and got better this morning. There were ruckers, runners, and bootcampers. Conditions were pleasant (44 and clear). Here’s what we did:

The Thang
“The Impossible Mile Challenge”
– 1 Lap Burpee Broadjump
– 1 lap Lunge Walk
– 1 lap Bear Crawl
– 1 lap Run

<@UGU3XR5RP> finished first and thus was crowned “King of the Ring.”

NMM
We take on these challenges to prove our strength. On the surface, this was a physical beast. But during the challenge, it was apparent that this was just as much mental. No one chooses to do these exercises on their own. Candidly, it’s dangerous, difficult, and dare I say, impossible. But there’s a lesson in the face of challenges: will you quit when it gets hard or will you dig deep and push through? Whatever it takes to keep going, do that. If it means taking a rest and going again, do that. You must push past your perceived limitations to find the strength within. You have what it takes. Keep going.

Aye!
IJ

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DORA Rules at GC

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YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the opportunity. While not yet Springlike weather, the Pax were quickly sweaty from the downpainment on the day.

After seeing a post by IJ, I decided to maximize the DORA concept at GC today for encouragement, challenge and candor of a partner workout.

WARMUP:
Mosey to Oil and Lube shop
Windmills x 10
IW x 10
MNC x 10
Monkey Humpers x 10
Mtn Climbers x 10
SSH x 10

Let’s go!
THE THANG:

Partner up and run around HT for Group Dora stopping 5 times for:
5 burpees
10 lunges
15 Box cutters

Mosey to another lot for Lazy Dora
Alternating turns
100 Merkins/ partner plank
200 Squats/partner Al Gore
300 LBCs/ partner 6 inches

Mosey to Walgreens lot for normal Dora
50 Bombjacks
100 CDDs
150 Flutters

Mosey back for Big Boys until end

ANNOUNCEMENTS:

Read your newsletter

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Lot work

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WARMUP:
SSH
Imp Walkers
Hillbilly Walkers
Michael Phelps
Mountain Climbers
Merkins
Broga

THE THANG:
Bear crawl Indian run

Dora
50 CCD
100 Imp Walkers
150 Squats
200 LBCs

Cross the lot
Lunge to other side of lot and do compounding merkins or burpees up to 5

MARY:
Was done

ANNOUNCEMENTS:
Battlebot celebration
Hive convergence
Jaeger
Christmas party

COT:
Parents
Brothers
Fellowship

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