Category: Dawn Patrol

When the Storms Come

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WARMUP: a pre-workout chat with two FM cops sheltering from the storm
THE THANG: We roamed Kingsley in the windy rain thrown at us by the remnants of Hurricane Debby. Multiple laps around the development including a few treks through the stairways were interspersed with some pain under cover at Carolina Ale House. Much fellowship and sharpening throughout related to facing the storms of life. Old Bay and his M have faced storms from her recent boit with Thyroid cancer. My M and I have been battling potential health issues with a grandbaby poised to be born in Oct and potential surgery related to the digestive front for my M.

+ Leaning into a strong foundation is critical at the times WHEN the storms arrive. They’re coming at some point, so keep building that foundation
+ Keep the walls tight and avoid letting worry seep into cracks. Worry is worshipping the problem.
MARY: yes, she showed up without concern for the rain
COT: Grateful for F3 and for the fellowship of Old Bay on this challenging day!

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Perusing our fair town

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WARMUP: nope
THE THANG: rucked with squats and push ups 2.6 miles through parts of the zipper and the church loop.
MARY: no time
ANNOUNCEMENTS: yes
COT: 5th core principle

It is always an honor to be in the presence of other HIM’s who help keep YHC on the right path. This morning was another fine example.

Thank you for joining me, Cobra Kai and Twister and appreciate the call, DD!!
:eye:

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Solo on Patrol

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YHC was honored to Q the Dawn Patrol and appreciated the extra hour of sleep. Lately I have come to realize that 6+ hours is not enough particularly after 12 years of F3. YHC has made an effort to go to bed earlier but it’s inconsistent at best. That’s where Dawn Patrol comes in…

Rested and ready, I charged into Veterans Park past the Block Party pax and took off on a ruck at 6:15 sharp. Never dismayed by the lack of pax, yHC was reminded of back in the early days of The Fort when attendance was minimal at times and war stories are always the best.

The Thang
Mosey up Massey for the ruck ladder

Bent over rows
Merkins
Overhead press
Squats
Lunges

Mosey to sweet baby Jesus
Add another exercise

Mosey to WEP
Add another exercise

Mosey around WEP
Add another exercise

Mosey back to COT

The Q was terrible but the mumblechatter was fantastic.

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Rock Pile Back explosion

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WARMUP: warm up lap with COP with SSH, squat, LBC, and more
THE THANG: run to rock pile for curls triceps and squats. 15 each then run to traffic circle. Next would have been Jacob’s ladder but I hurt my back and we called it a day.
MARY:
ANNOUNCEMENTS:
COT: prayers for jobs, mental health and OB’s M’s continued recovery

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SweatFest

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Running / Ruck AO
Down to Jackson
Left on Harris
Left on trailhead
Up parking lot out of WEP
Left Ardrey
Cross 160 to Skipper
Right on Grier to Hardee’s
Right on Main
Loop gives you 2.5. Runners extended until 7am

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You Snooze You Win

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WARMUP:
SSH
Low slow squat
Merkins
To show the FNG how we do cadence

THE THANG:
Yog to Harris Street Park
Bear crawl across the basketball court
Lunge walk back
10 step ups
10 dips
10 derkins
5 pull-ups
yog to WEP via Jackson/Ridge/Park/Calhoun

7s on a hill:
Sumo squats at the top
Flutters (later changed to big boys facing uphill)
bear crawl up the hill, yog down the hill

Yog to the hill near COT

MARY:
Sprint to the top of the hill

ANNOUNCEMENTS:
Pints and Padres
CSAUPS
Convergence 7/4
Bethel 7/4

COT:
Flew past “chessticles” took a left turn at “Roethlisburger”, dove under “chili dog” to land at “Skyline” for FNG

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Dawn Patrol

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WARMUP: Mosey around the pond and back to the amphitheater for SSH, windmills, moroccan nightclubs, imperial, and hillbilly walkers.
THE THANG: 7 of Diamonds – 4 stations, 4 laps, same exercise at each station for each lap, increasing count and changing exercise for each lap… 7 merkins at each station then 14 flutter kicks at each station then 21 squats at each station and then 28 LBCs at each station. Mosey down the hill and alternate lunges and bear crawls between light poles back up the hill. A few dips, step ups, and inclined merkins at the amphitheater to finish up.
MARY:
ANNOUNCEMENTS: Upcoming CSAUPs
COT: Prayers for families, marriages, and health.

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Dawn Patrol

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Six this morning at Dawn Patrol.  Taking advantage of the extra hour of sleep and still getting our work in!

Warm Up: Mosey, SSH, Merkins, Slow Windmills, etc.

Thang:

All PAX wall sit, take turns 15 yard bear crawl and 3 burpees.

Split into two groups and circle the parking lot alternating between bear crawls and mosey. Stations of 30 squats, 25 Merkins, 30 Lunges, 25 LBC’s , and 20 Plank Punches.

Back to the Amphitheater for a quick ab lab and and COT.

Show Me The Money (sleeping in) and Jekyll (vacation) were missed, and they missed out on some life and safety lessons from Change Order.

Prayers for kids making smart choices and those undergoing medical procedures.

It’s been a while, but I am glad to have the opportunity to Q this morning.IMG_3796

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