3 was the count for ruck exploring an old FM neighborhood for the Tuesday 06:15 edition of Dawn Patrol.
Looking forward to the Italian festival, and prayers for job searches, graduating students, and family relationships.
Thanks to both Double D and Jekyll for the opportunity.
WARMUP: Mosey to behind the track. Windmills, cherry pickers, imperial walkers, clear the circle for runners coming through, resume imperial walkers, merkins, stretches and shoulder taps.
THE THANG: We all need partners in life
Partner 1 planks either in regular or forearm mode while Partner 2 performed three exercises at each corner. Running the long stretches between stations and side shuffling on the short ones
Round 1 – 5 Diamond merkins, 10 sumo squats, 15 donkey kicks
Round 2 – 5 hand release merkins, 10 regular squats, 15 big boy sit ups
Round 3 – 5 flying squirrels, 10 sumos, 15 LBC’s
Round 4 – 5 burpees, 10 Bobby hurleys and 15 sumos
Mosey to the light poles
Light pole 1 – 10 burpees
Light pole 2 – 10 merkins, 20 big boys
Light pole 3 – 10 diamond merkins, 20 squats, 30 flutters
Light Pole 4 – 10 wide arm merkins, 20 seal jacks, 30 calf raises, 40 shoulder taps
Mosey back toward COT – stopping mid way for 15 hand release merkins in cadence.
MARY: American hammers and protractors took us to 0600
ANNOUNCEMENTS: cannoli Run, let me run 5k’s both Saturday at 0900.
Silfab discussion at 0745 Saturday at the Kingsley Fire Pit
AI discussion Friday at 0615 – St. John’s UMC.
Read your news letter
COT: Gratitude for this community, those who inhabit it and all we can influence well through our words and deeds.
Our credo is to leave no man behind and leave no man where we found him. Apply the same principle to our community by getting involved and not doing life alone. A HIM influences by word AND deed. Thankful for the men who ensure YHC has better alignment of word and deed because of F3.
Thanks for the call, Bass-o-Matic. :eye:
WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement)
THE THANG:
Mosey to Walter Elisha
Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together.
Once we reached the grassy hill, we ascended the hill with various MOTs:
Run
Nur
Bear Crawl
Crawl Bear
Burpee broad jump
At top of hill, accumulate as many squats as you can until the 6 reaches top of hill. Careful descent down the hill.
Continue our mosey down the path to remaining park benches.
Mosey back to Massey hill – lunge to top parking lot where we did merkins, calf raises, and proved to ourselves we got better at navy seal burpees.
MARY: yes and we shared the areas of our lives we need help in
ANNOUNCEMENTS: yes
COT: had to be there
WARMUP:
SSH – 30, Windmill – 10, Moroccan NC – 10, Broga
THE THANG:
Round 1: 20 Merkins, 20 LBC’s, 20 Squats – Run lap
20 Dips, 20 BB, 20 Monkey Humpers – Run Lap
20 SSH, 20 Lunge (10 E/L), 20 Incline M – Run Lap
Round 2: All of the above, increasing to 30 reps
Round 3: All of the above, increasing to 40 reps
MARY: No, worked out until 6am
ANNOUNCEMENTS: Yes, too many to type
COT: Always
WARMUP: Hammy stretches, Down-dog to calf stretches, Moroccan nightclubs, Side straddle hops
THE THANG: Mosey with KB to the other side of the pond
– 50 Calf Raises, Mosey w/ KB 40 yards across Parking Lot, 50 more Calf Raises, KB mosey back to start
– 50 KB Plank Pick and Place 25 L & R, Mosey w/ KB 40 yards across Parking Lot, 50 more KB Plank Pick and Place 25 L & R, KB mosey back to start
– 50 KB Romanian Deadlifts, Mosey w/ KB 40 yards across Parking Lot, 50 more KB Romanian Deadlifts, KB mosey back to start
– 50 KB swings, Mosey w/ KB 40 yards across Parking Lot, 50 more KB swings, KB mosey back to start
– 50 Tricep extensions, Mosey w/ KB 40 yards across Parking Lot, 50 Tricep extensions, KB mosey back to start
– 50 Goblet Squats Sumo style, Mosey w/ KB 40 yards across Parking Lot, 50 more Goblet Squats Sumo style, KB mosey back to start
– 50 Curls, Mosey w/ KB 40 yards across Parking Lot, 50 Curls, KB mosey back to start
– Mosey back across the pond to COT
BTW It rained on us this morning and kept us cool.
P.S. – We really missed our sleeping brothers that decided to leave the rain to us.
MARY: NA
ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…
WARMUP: disclaimer, Mission and 5 core values (in order) 30 SSH
THE THANG:
Mosey to top of hill at Dave Gibson,
Issue plan for workout- not well received
Hill repeats .25 down and .25 back- exercises at top of hill (moved to bank for safety and to allow extra loops for thoroughbreds)
Three rounds then two rounds
First “circuit”
20 wide arm merkins
20 hammers
20 bombjacks
2nd round was 15, then 10
No exercises at bottom of hill- once back to the top wait for the six, first we did SSH then audibled to loops around bank)
Second circuit-
20 diamond merkins
20 V ups
20 burpees
Dropped to 5 for second set for time
Ran back to COT- then we went to pick up the 6
MARY: flutters
ANNOUNCEMENTS: SLT shovel flag handoff this Thursday at Minnow Pond
Tortoise & Hare 6/7
Read your newsletter
COT: yep!
WARMUP: Mosey to “mulch” side of Loews for Seal Jacks, Windmills, Merkins, MCs, MMCs
THE THANG: mosey behind Lowes for 15 Irkins, Dips & Derkins. Rinse & Repeat, Mosey to Portico for Captain Thor (4 Am. Hammers for each Weezy). Head to the wall for some wall sits & Burpees. Then to the patch of grass for Jack Webb and finish with Mak Tar N’Djiayes for my man Barry M. Head to COT.
MARY: she couldn’t make it
ANNOUNCEMENTS: Marriages, Peach’s FIL, Moms
COT: Don’t let the threat of rain keep you away
Short Sale out
WARMUP: Instructions and Gear
THE THANG: 2 mile Litter pick up
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: pledge to the flag and disclaimer
THE THANG: on the corner of downtown, instructions were given for the .5 mile loop.
– merkins with a shoulder tap at the top (15) in corner one where we were at
– At the 4 corners bottom of the hill we did CDD (20)
– Ran up the hill at 75% sprint and flutters in the “smooth” parking lot at the top (25 double count)
– Ran to print shop for 5 pull ups
– Ran back to start…6 loops minimum was the goal.
MARY: just a bit
ANNOUNCEMENTS: newsletter with tortoise and the hare
COT: did it!