WARMUP: None
THE THANG: Rucking
MARY: She wasn’t there
ANNOUNCEMENTS: Last call for wine tasting and dinner at Epic
COT: Prayers for family and career decisions
WARMUP:
Moseyed to 3 different areas for warm ups:
– SSH
– IW
– Windmills
– Hillbilly Walkers
– Seal Jacks
– Peter Parkers
– Plank Jacks
– Parker Peters
– Some abs I can’t remember
THE THANG:
Run to east side of pond: 50 Merkins
Run to west side of pond: 45 squats
East side – 40 LBCs
West side – 35 CCDs
East side – 30 Lunges
West side – 25 big boy sit-ups
East side – 20 wide-arm merkins
West side – 15 bomb jacks
East side – 10 American Hammers
West side – 5 burpees
During runs west, there was a section for bear crawling
During runs east, the same section was to be lunged
WARMUP:
THE THANG: Harris Street to Jackson to endex.
MARY: nope
ANNOUNCEMENTS: Wine dinner Feb 6th. 4 seats left.
COT:
WARMUP: mosey to coupons (rocks) with karaoke, butt kickers, and high knees along the way.
THE THANG: 3x rinse and repeat 8 exercises, all in cadence:
Merkins 15
Peter Parkers (from elbow plank position) 30
Curls 15 (with 1 big coupon)
LBCs 20
Arm Raises 20 (with small coupons)
Box Cutters 15
Side Arm Raises 10 aka Monkey Cymbal Crashers (with small coupons)
Freddy Mercurys 20
Each round had a short mosey with side straddle hops or seal jacks before returning to coupons.
Running bonus at gravel parking lot:
2 x 80% lap with recovering lap
1 x 100% jail break up hill to road
Mosey back to COT
MARY: none needed
ANNOUNCEMENTS: Old Bay on Q next week!!!
COT: Gratitude for our creature comforts (shelter, warmth, food, water) in light of what people without those necessities are facing in this cold weather. Prayers to lean in to God and be light as we go through our lives.
WARMUP: SSH, IW, Hillbillies, MC, merkin
THE THANG:
Nosey to stairway down from Epic where we did Apollo Ono, Side lunge, mogul jumps while trading off sprints up and down the stairs.
Next OB and MM traded off picking a spot to run to where the other pax then called an exercise. YHC called varying count of burpees at every stop before running to the next spot.
MARY: done inside Thang
COT: lots of praises, prayers for kids starting college and returning to work after baby birth, prayers for being a better husband
Jekyll was missed. He’ll certainly bring some form of misery back to DP soon.
Thanks to OB and MM for the fellowship and push throughout a cold morning!
WARMUP:
10 squats with 60lb sand bag and ruck
THE THANG:
Wait for folks to show up
MARY:
Throw down some sandbag work
ANNOUNCEMENTS:
COT:
At Panera
WARMUP:
Goofballs
Low slow squat
Low slow merkins
Let’s get outta here, it’s cold
THE THANG:
4 corners around Kingsley loop:
2 rounds, 20 reps each of
Corner 1 – Upper Body
Merkins
Derkins
CDDs
Corner 2 – Leg Day
Squats
Lunges
Sumo squats
Good mornings (hello dawn patrol)
Corner 3 – Gut
Big boys
Flutters
Hello Dollies
Plank jacks
Corner 4 – Get some (just 1 round)
SSH
Burpees
Bear crawl
Repeat – we got to Leg day a 2nd time
MARY:
Sprint the last 100 yards or so back to COT
ANNOUNCEMENTS:
COT:
WARMUP: The first 10 mins of the ruck
THE THANG: We continued the ruck for another 35 mins covering the Alabama route rolling back down Main St and then up around the Pharmacy and back home. No official Strava results but certainly close to 3 miles. Pax moved briskly throughout to keep the heart beating and the body warm. Nice job by all pax!
Great to have Bacon out for his first post at DP.
MARY: Nah
ANNOUNCEMENTS: D2D, wine event, etc
COT: yes!
She was a balmy 31 degrees. I was the only one wearing shorts. Go figure. Great to see so many faces at DP!
WARMUP: run to sunbelt parking lot. Standard array of SSH, IW, squat, cherry pickers, arm circles, merkins. Some karaoke thrown in for good measure to get blood pumping on cold morning.
THE THANG: 4 corners with reps of 25 each. Run between the corners. Squat, Carolina Dry Docks, Merkin, Mountain Climbers.
MARY: yep with some stretching
ANNOUNCEMENTS: Charity Wine Dinner fundraiser Feb 6th at Epic. Sign up is in 2nd F channel.
COT: Bella, sunrises, family travel, the Pax.
WARMUP: Standing at start waiting for Pusher to get his act together
THE THANG: We completed a holiday lights ruck through FM. Along the way we shared some low points, burdens, disappointments from 2024 with a fellow pax. We did Gravediggers at the start for the hole to bury those burdens and then Gravediggers again at WEP to cover them up. Lots of spirit and energy throughout from the pax!
MARY: yes, 2 mins at end
ANNOUNCEMENTS: NYD convergence
COT: prayers and praises Cspan style around the group. Coffeeteria afterwards at Humble Cup. A great wrap to Year 1 of Dawn Patrol!