Tag: The Pirate

Pendulums and clocks at Golden Corral

Leave a comment

WARMUP: Mozy to the corner of the HT parking lot then mountain climbers, merkins, CDD, Moroccan nightclubs, American hammers.
THE THANG: Mozy to the side of HT for wall sits. First person bearcrawls to the other side and does two burpees. Bearcrawls back. Each Pax goes once while others wall sit. Next round, everyone moves to plank position facing the wall. First person does 5 wall-tar-jai five then crawlbears to the other side for five merkins. Bearcrawls back. Rinse and repeat until all pax go once.
Mozy around back of HT and stop in front of the dumpster for three burpees. (Dumpster season not in full bloom yet, but it’s coming soon). Continue mozy through the neighborhood to the water fountain for pendulum 7s. Pax starts at top of the hill for big boy sit-ups and runs down (and back up) the hill to the fire department for Carolina dry docks. (6/1, 5/2, 4/3 etc.)
Once 7s completed, we 10-count walked to the fountain for clock merkins. Everyone starts at their own 6 o’clock and does 6 merkins. From plank position, side shuffle to 7 o’clock for 7 merkins. Rinse and repeat until we got to 12 o’clock. Due to limited time, we skipped 1 o’clock through 5 o’clock.
Mozy to COT.
MARY: not present. (Open to all men only)
ANNOUNCEMENTS: Upcoming CSAUPs, blood drive, newsletter
COT: prayers for family health, end of school year

TClap |
0

8 for “The Seven”

Leave a comment

WARMUP: Mosey, 20 SSH, 10 Moroccan Nightclubs, 10 Hillbilly Walkers, 10 Cherry Pickers
THE THANG:
The Seven: (7 Rounds)
– 7 Merkins
– 7 Overhead Press
– 7 Knees to Elbows
– 7 Bent Rows
– 7 Manmakers
– 7 Swings
– 7 Pullups
Run to stop sign at the bottom of the hill …….rinse and repeat
11’s (got 7’s in thought)
– Big Boy’s
– Squats
mode of transportation was murderbunnies

MARY: Flutters, American Hammers
ANNOUNCEMENTS:
COT: Prayer for Brad’s mother & Steven’s uncle

TClap |
0

Raising the Sun at Dawn Patrol

Leave a comment

WARMUP: Not much. Mosey over to the corner of Broadcloth St and Kingsley Springs Blvd (behind Napa), then 15-20 of SSH, WM, strawberry pickers, and a few other things.

THE THANG: Simple and semi-moderate. Starting on the corner behind Napa, do a board of exercises, a mini board of pain, then run down to the corner of LPL Way, about 100 yards or so, and back. Rinse and repeat. Exercises were (all in single count):
1. 50 SSH
2. 50 Imperial walkers
3. 50 Lunge
4. 50 mountain climber
5. 50 Freddie Mercury
6. 25 Glute bridge
7. 50 Flutter
8. 25 Merkin
9. 1 minute plank hold
10. RUN!!! Repeat.
Everyone got in at least 3 rounds, and were starting on a 4th.
Went back to COT for 5 minutes of stretching.

ANNOUNCEMENTS: Alot going on. Read your newsletter and get involved! Invigorate that male community leadership within you.
COT: Alot to be thankful for. Alot of prayers needed.

Thanks for the opportunity to lead. SYITG. Blessings.
-NASA

TClap |
0

Cindies ar Varsity

Leave a comment

WARMUP: Some yogging and stretchy things to get loose.
THE THANG: Grab a cindy and move over to main parking lot. Using the parking line rows completed the following:
20 one hand on block merkins, change hands on each merkin. Then run 5 line suicide.
25 squats w/block then run 4 line suicide.
30 curls then 3 line suicide (lines 1,3,&5).
35 block OH presses then 2 line suicide (2&4).
10 man-makers then OH carry block to line 2.

We had an FNG so took a minute to hit the 5 core principles and mission of F3. Finished up with some Dora. 100 bombjacks, 200 plankjacks, 300 sealjacks. While P1 is doing exercises P2 is farmer carrying both blocks out 2 lines and returning. We got through about 75% of this before running out of time. Returned the blocks and closed out in COT. Great work by everyone including our FNG and visiting PAX. Thanks for the opportunity Harry Carry!

TClap |
0

The Artie and the Collin

Leave a comment

WARMUP: SSH, MORROCAN NIGHTCLUBS, WINDMILLS AND IMPERIAL WALKERS
THE THANG: ARTIE
5 ROUNDS
10 PULLUPS
15 MERKINS
20 SQUATS
10 PULLUPS
10 THRUSTERS W/CINDY
RUN DOWN THE HILL

COLLIN
6 ROUNDS
CINDY CARRY 200M
24 OVERHEAD PRESS
24 MAN GRIP CURLS
24 HIGH PULLS

MARY: FLUTTERS
ANNOUNCEMENTS: READ YOUR NEWSLETTER
COT: PRAYERS AND PRAISES

TClap |
0

CMPD

Leave a comment

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.

TClap |
0

Sink roulette deck of cards

Leave a comment

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.

TClap |
0

communication is key

Leave a comment

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.

TClap |
0