Category: Dawn Patrol

Too Early In The Morning To Be Counting Cards

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WARMUP: Burpees, Moroccan Night ClubsPeter Parker’s, SSH, Windmills
THE THANG:
4 corners equipped with F3 cards. Bear Crawl, Indian Run, Lunge Walk in between the corners.
MARY: Freddie Mercurys, Leg Scissors
ANNOUNCEMENTS: BBBB, Bethel Men’s Shelter
COT: Prayers for @U5D544AAY ‘s recovery.

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Run Forrest, Run

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WARMUP:

Mosey to Massey Street parking lot.

The usual suspects:

20 Imperial Walkers
20 Hillbilly Walkers
20 SSH
15 Cherry Pickers
15 Moroccan Night Clubs

Bear crawl 30 (or so yards).

THE THANG:

Dora:

100 Merkins
200 Squats
100 Fluttahs

Run Massey Street Hill in between.

Mosey to PD parking lot at Ardrey Street. 20 Seal Jacks, 10 Merkins.

Indian Run to Harris Street, turn around, and back to COT area. Walk to field for a Jack Webb (1:4 – 10:40).

Mosey back to COT.

MARY: 20 LBC's, 15 Dying Cockroaches

ANNOUNCEMENTS:

Bethel slots filled but they are doubling in size for the winter; more need for men to serve food and fellowship.

Friday night's 2nd F event for those who partake in the Elixir of Life.

COT: Prayer requests and praises, close out prayer.

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HIIT Workout

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WARMUP (at the flag)

  • 20 Side Straddle Hops
  • 20 Windmills
  • 20 Butt Kickers
  • 20 Moroccan Night Clubs
  • 20 High Knees

Run to the SBUX parking lot

  • 20 Big Boys
  • 20 Wacky Jacks (or SSH's)
  • 20 Walking Lunges
  • 20 LBC's
  • 20 Seal Jacks

Run to the Hotel / Stairs / EPIC

THE THANG: Partner up! (Chipper)
Round 1:

  • 60 Rocket Push-Ups (hand release), then run stairs
  • 120 Jump Squats (squat + calf raise), then run stairs
  • 240 Flutters, 2:1 count, then run stairs

Round 2 (halved):

  • 30 Rocket Push-Ups, then run stairs
  • 60 Jump Squats, then run stairs
  • 120 Flutters, then run stairs

Round 3 (halved again):

  • 15 Rocket Push-Ups, then run stairs
  • 30 Jump Squats, then run stairs
  • 60 Flutters, then run stairs

Back to COT for a bit of Marry

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Mall Cop Special 🚨

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WARMUP: 8 or so exercises to get the blood flowing
THE THANG: mosey down to circle and partner up
1) runs up hill
2) does Freddy mercurys
Flip flop
Mosey across the street
1) bear crawl up hill and run back
2) merkins
Flip flop
Mosey to entrance to parking deck
Jacobs Ladder
6 bomb jacks at c
Top of hill
1 merkin st bottom of hill

Return to previous two spots for a rinse and repeat

Two sprints back to COT
MARY:
She was a fine girl….or was that Brandy??
ANNOUNCEMENTS:
4 Bs and an Uber
Bethel
Trash pick up
COT:
Pray for men to lead well and do the small things well to attain the big goals

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Brought the Gear to Dawn Patrol

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Have participated in the Dawn Patrol workouts for a few months now. Noticed one thing missing at most workouts, gear. Remedied that this morning.

WARMUP: Started at COT with the usual suspects

THE THANG: Set-up gear in stations in the first parking lot at the top of the hill. Asked the PAX to partner up. Partner 1 performs the exercise at a station while Partner 2 runs down the hill and then back up to relieve Partner 1 – flapjack, then move to the next station. Everyone pushed hard and made it through all stations plus 1.

AB Wheel
Shoulder Rows in Squat Position w/ Heavy Rope
V-Sits w/ 10/lb Med Ball
OH Squats w/ Cindy
KB Swings w/ 35lb KB
Triceps Extensions in Ski Position w/ 12lb DBs
Reverse Lunges w/ 20lb Weighted Vest
OH Press Toss w/ 60lb SB
Single Arm Lawn Mower Pulls w/ 45lb DB
American Hammers w/ 10lb Handled Ball
Alternating Snatches w/ 35lb DB
Slam Ball w/ 30lb Slam Ball
Squats w/ 30lb Ruck
Curl to Press w/ 45lb Plate

MARY: No time

ANNOUNCEMENTS: 4Bs, Trash Pickup, Bethel Serve

COT: STK!

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Sally Field Has Entered the Chat

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WARMUP: windmills, imperials, ham stretches
THE THANG:
Paula Abduls from the amphitheater to the playground via trees
5 squats
5 merkins

20 dips at the playground
Circle N'Diaye
20 more dips

Bear crawl the big hill up to Calhoun. Practice the F3 Creed.

At Calhoun:
Group 1: Flying Nuns, Nur back
Group 2: Shoulder presses
Second round: Reverse Flying Nuns (aka 'Flying Nuns')/overhead claps

Triple Nickels on the parking lot hill – PAX choice
CK – smurf jacks
Ruby – burpees
Blue – seal jacks
LC – merkins
Jekyl – squats
Minuteman – scorpion CDDs

MARY: Freddies, fluttahs, LBC, scissors

ANNOUNCEMENTS: BBBB, start thinking about November Bethel NOW, Reindeer Run

COT: how your responses affect others, M job prayers

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Coupons rock

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WARMUP: side-straddle hops, imperial walker, hill billy walker,Parker Peter,Peter Parker
THE THANG: mosie to steps side
MARY: coupons

  1. Over head -100
  2. Sqad -100
  3. Bent over -100
  4. Around the world -100
  5. Skull crush -100
  6. Crawl to side and other partners burpees – 100

ANNOUNCEMENTS: Bethel Oct -1
COT: Pray for family, marriage, sick and parenting wisdom

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Bear Crawls and Jack Webbs

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The last of the hot days this week although we got a bit of a breeze which was nice. DD ran, the rest of us boot camped.
WARMUP: run the circuit. At every bench: 10 SSH, 5 Bombjacks. At completion, we did the standard warm up routine.
THE THANG: Thang 1: bearcrawl the old lightpole hill which doesn’t have light poles anymore. Every 20 steps, do 5 Carolina dry docks. Rinse/repeat but do the 5 dry docks at every 10 steps. Thang 2: Jack Webb: 1:4 ratio of push-ups to overhead claps. Go to 10:40. Crowd pleaser. Thang 3: Mary and finish with 3 burpees.
MARY: yep.
ANNOUNCEMENTS: Bethel Men’s shelter
COT: Cash Prayer
Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.

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