Category: Dawn Patrol

Round Robin

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Perfect weather morning for 4 PAX to show their mettle
WARMUP: pearls on a string
THE THANG:

Jekyll: Curls, overhead press, tricep extension, bent over row at the rock quarry.

Old Bay: Suicide series with merkins and seal jacks

Minute Man: Lunge walk/ bear crawl series

Minute Man: Dips/ derkins/ step up series

MARY: Freddie mercury, box cutters, heals to heaven, LBC
ANNOUNCEMENTS: Charity Wine Dinner Feb 6th st Epic. Signup genius in 2nd F channel
COT: 2.0s

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Burpees for Breakfast

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WARMUP: The walk from car to AO
THE THANG: Rucked 2.3mi with stops for burpees and core exercises along the way. Lovely holiday light tour of FM plus fellowship followed by coffeeteria.
MARY: include in Thang
COT: Of course, as always!

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Bring the Heat

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WARMUP:
Side Straddle Hops, Windmills, Imperials & Hillbillys

THE THANG:
Mosey towards hotel and around buildings with karaoke, butt kickers, high knees, circle back to stairs.

Dora
5 trips up & down stairs, partner doing:
Merkins
Carolina Dry Docks
Burpees
Flying Squirrels
Plank

5 more trips up & down stairs, partner doing:
LBCs
Flutters
Box Cutters
American Hammers
Elbow planks

Mosey to Panera parking lot.

Ladder with Burpees and Low Slow Sumos at ends, alternate bear crawl and lunge walk in between.

Mosey to gravel parking lot.

3x – Run perimeter @ 90%, jog a lap to recover
3x – 100% sprint up the hill, jog back to recover

Mosey back towards COT

Bonus: Derkins and Dips on the bench by the pond

MARY: no time for her today

ANNOUNCEMENTS: Baxter Gnome Run New Years Day, Bethel Men’s Shelter 1st Thursday each month, Dam 2 Dam in Feb

COT: pray for kids in college, newly married, looking for new job

:fire: :fire: :fire: Mini hot sauce bottles awarded as certificate of completion!

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Dirty McDeuce and Joe

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WARMUP: Brief COP to loosen up, esp for Short Sale after flying in middle seat back from Greece.
THE THANG: Main Event was a Dirty McDeuce sequence filled with various Merkins, squats, lunges, core and of course four runs between the 4 sets of 3 exercises. We covered N, S, E, and W on the runs.

Wrapped up with 90 secs of Burpees to ensure Old Bay met his USDA RDA for those.

MARY: She was present throughout

ANNOUNCEMENTS: Clave Boss, Bethel Shelter, holiday party

COT: yes, followed by coffeeteria to celebrate sustainability of Dawn Patrol across 2024!

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FOMO Tuesday

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WARMUP: not needed today

THE THANG: Rucked the Bama loop plus some extra. Rain stopped just before launch. Dripping trees, morning rooster, birds and school buses provided the company this am, all uplifted by the holiday spirit of those whose Christmas lights brightened the Gloom. Grateful for this thing we call The Fort that gets me out of bed and starts my day 1-0 more often than I’d ever do it on my own.

Happy Thanksgiving brothers!

COT: yes, even video proof

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Accumulator

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Mosey toward back of Lash parking lot. Stop for some COP warmup:
– SSH
– Windmills
– Mountain Climbers
– Maybe some more? Can’t remember

Mosey to very back of Lash Exercises:
1 rep at 1st island
2 reps at 2nd
3 reps at 3rd…etc.
Always bear crawl between islands 4 and 5
After exercise at 7th island, mosey back to star

Rinse and repeat with following exercises.

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins

Mosey back to launch point for Mary (each pax picked an exercise.

Total of 3 miles today!

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Bacon Talk

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WARMUP: Mosey to Sunbelt parking lot. SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, low slow squat.
THE THANG: Dora in parking lot – 100 merkins, 150 squats, 200 LBCs. Wall sits with alternating bear crawls and calf raises. Mosey back towards flag… on the way back – bear crawls and lunges between light poles. Plank and alternate running up stair and back down, al gore while stairs, calf raises while stairs, mosey to pond, dips on bench, finish with ab exercises.
MARY:
ANNOUNCEMENTS: Read newsletter – Christmas party, street clean up, bethels, convergence, etc.
COT: Lots of talk of what we’re thankful for + prayer requests and praises… family and relationships.

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Catching up over bear crawls

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WARMUP: COP with SSH, MTN climbers and other fun
THE THANG: mosey through Kingsley retail down past roundabout to hill below parking garage for a Jabocs ladder with Sumo Squats and Burpees.

Next we moseyed to Sunbelt Rentals lot for some bear crawls around the island 4x with some monkey humpers and CDDs

Finally we returned to launch point for Mary

MARY: Am hammers, flutters, Rosalita
ANNOUNCEMENTS: Xmas party, Thanksgiving convergence, BBQ and Bourbon
COT: always!

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