Uphill both ways

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WARMUP:
THE THANG: ran to academy and whiters intersection.

Ran up the big hill to parking lot, 10 hand release merkins
Back down to intersection, 10 butterfly sit-ups
Up the opposite hill to the Baptist church driveway 10 hand release merkins
Back down to intersection 10 butterfly sit-ups
Repeat
Back to COT
MARY:
ANNOUNCEMENTS:
COT:

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4 corner of unity

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WARMUP:
SSH
Windmill
Hill Billy Walker

THE THANG:
Run to 20, nur to 10 – 1 merkin
Run to 30, nur to 20 – 2 merkin
Until 100 yard
Then lunge walk to 10, 1 squat
lunge walk to 20, 2 squat
To 100 yard line

Then 4 corners
– 15 burpees
– 15 flutter kicks
– 15 big boys
– 15 Carolina dry docks
3 rounds

MARY:

Mary
– LBC
– American hammer
– 5 seal burpees

ANNOUNCEMENTS:
See newsletter

COT: talk on unity

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2025.37 Slow Burn

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TBH All I knew I wanted to do was 10 sets of burpees and bear crawls. Each bear crawl was 40 yds and burpees started at 10 and went to 1. In between sets run toward Shutterfly and find the next opportunity to find 40 yds of unoccupied pavement.

I have a heavy heart now and it wasn’t any better at the time. The fact that flags were there flying at half mast in front of Shutterfly was a good reminder of who we are and what needs to happen next from an immediate and existential standpoint, so we recited the Pledge of Allegiance.

I’m currently reading Plato’s writing on Socrates and the present parallels are not lost on me. A man was executed for “impiety” and “corrupting the youth”. He asked questions. He didn’t properly attend to the gods. He challenged authority.

The bottom line is that we need both political parties. Without challenge, a uniparty would become weak and invalid. I would say we need more, but I digress. We should all be praying for the prosperity of both political parties to the betterment of the individuals they serve.

God forgive us, for we know not what we do.

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Tabata is a malt liquor

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Being on Q is an honor! Take it seriously and be prepared!

WARMUP:
Dynamic warm up moving around parking lot holding KB in air stops including:
Hillbilly Walkers
Low slow squats
Imperial Walkers
Moracan night clubs
Sumo Squats
Merkins

THE THANG:
4 rounds of Tabata 25 sec exercise 12 sec rest 8 exercises
KB Swings
American Hammer
Merkins
Deadlift
Bent rows
Overhead press
Clean with Squat
Goblet Squat

Run lap two times
MARY:
Dynamic stops for Mary on way back to COT
ANNOUNCEMENTS:
COT:
Keep posting was the message MP returned to the gloom and I’ve shared the importance of both physical and mental benefits of posting!!

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3rd F – October Theme: Resilience

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Men,

October is here. The air’s getting colder, the mornings darker, and every ounce of resolve will be tested. This month’s theme is RESILIENCE — the ability to recover, adapt, and keep moving forward when life pushes back.

🔥 Why Resilience?

It’s easy to stay sharp when everything is going your way. The real test comes when the comfort fades, the plan falls apart, or the weight feels heavier than expected. Resilience isn’t about ignoring pain or pretending everything’s fine — it’s about standing firm, adjusting, and pressing on anyway.

Whether you’re facing a physical challenge, a work setback, or something personal at home, resilience is built one decision at a time: get up, show up, and keep moving.

💡 Faith-Based Perspective

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” — Galatians 6:9

This reminds us that perseverance has purpose. Even when progress is slow, staying the course strengthens both faith and character.

⚙️ Non-Religious Perspective

Resilience is the discipline of staying consistent when motivation disappears. It’s the mental toughness forged by repetition, accountability, and brotherhood. When life hits hard, resilient men don’t retreat — they recalibrate and press on.

🛡️ Shield Lock Focus

This month, lean into your brothers. Reach out to the guy who’s gone silent. Encourage him to keep showing up. Remind each other that resilience isn’t built alone — it’s forged through shared struggle, sweat, and accountability.

See you in the gloom. Stay rooted. Stay ready.
— Cornerstone

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Beat Dahn n’Nat

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WARMUP: IW, HBW, WM, MERKINS, MOUNTAIN CLIMBERS
THE THANG:
WHEELBARROW CRAWL WITH PARTNER 75 YARDS EACH
PARTNER CARRY 75 YARDS EACH
PUSH RESISTANCE WITH PARTNER 75 YARDS EACH

SESSION 1 – PARTNER WORKOUT
50 Burpees
100 Merkins
150 Squats
150 LBCs
100 Mnt. Climbers
50 Burpees
TIMER: 300 YARD RUN WHILE PARTNER WORK THROUGH THE WORKOUT LIST.

SESSION 2
50 Merkins
10 Burpees
20 Gas Pumpers
20 Jump Squats
Run Lap

30 Merkins
10 Burpees
20 Gas Pumpers
15 Jump Squats
Run Lap

10 Merkins
10 Burpees
20 Gas Pumpers
10 Jump Squats
Run Lap
MARY: NO TIME
ANNOUNCEMENTS: NEWSLETTER
COT: CLOSED IN PRAYER

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Courage is alive at Dawn Patrol

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Let me start by saying the weather is fantastic right now. Honestly, it perfect F3 weather. Warm enough to build up a sweat but lightly chilly enough to not sweat too much.

Nonetheless, YHC was honored to Q the DP. It was the second day of Q duties for me so there was a rinse and repeat option but I decided to leverage the area around WEP and do something a little different than yesterday.

WARMUP:
Cherry Pickers x 10
SSH x 30
Merkins x 10
Stretch
Windmills x 10

Mosey up the hill towards Sweet Baby Jesus stopping at the first stop light

10 Merkins
10 Squats
10 Monkey

Notice this will be a recurring theme and henceforth be known as the Accumulator portion.

Mosey SBJ as mentioned

3 sets of Accumulator with trips up/down the stairs in between

Brief interlude on the 5 Cs of Leadership Virtues with a focus on Courage

Partner Dora
100 Big Boys
200 Lunges
200 (due to time) LBCs

Mosey back to stop sign for accumulator

Mosey back to WEP

6 minutes of Mary including a V Cadence by Spike

Add another Accumulator
ANNOUNCEMENTS:

Read the newsletter; Be involved

COT:

All Pax shared examples of their courage. Interestingly enough, many included opportunities given in F3 which I found interesting and exciting. We are a leadership group, exhorting men to grow as leaders. That requires courage to dismiss fear and other worldly things. Let us not forget this.

Prayers for:
– KJ
– Davis new job opportunity
– Untangling our identity from work
– Grace to demonstrate courage when everyone else is fearful

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Grating of Cheese

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We started the workout off this morning with some foreign concept…this thing called stretching, and the PAX dug it.

7s – Burpees and squats with a loop around the parking lot in between each set.

The Cheese Grater – This was a fan favorite this morning. It is similar to an Indian Run :running: but you are planking with bear crawls and pushups. It was terrible as Sir Charles says.

Dora: Partner 1 – 100 flutters, 200 Hello Dollies, and 300 LBCs. Partner 2 – Run a lap around CVS.

Back to COT for prayer slow and praises.

Prayers for Half Shell’s mom, Charlie Kirk, family, and country.

Jwow

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The Holy Barbarians are un-CHAINed through Spiritual Warfare

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WARMUP: Rucks off. Miscellaneous back-stretches in cadence.
THE THANG: Rucks on. pulled golf cart with chains while following partners carrying 20# slamball toss, 80# Spartan Bucket, 40# sand kettle murder bunnies, and two 30# ruck farmers carry in alternating partner fashion. Stopped at 4 stations to execute isometric weight hold. 3 exercises for 30 seconds each. Station 1: rucks off and holding in front- boat ruck hold/superman hold right, then left. Station 2: plank hold/carolina dry dock left leg hold, then right. Station 3: rucks off and holding in front-squat ruck front hold/left lunge front hold, then right. Station 4: balls to the walls/cox to the blocks/parallel wall plank.
MARY:
ANNOUNCEMENTS: Golf tourney, bourbon tasting.
COT: prayers for health and school transitions.

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