Category: Dawn Patrol

Hill Sprints

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WARMUP:
Mosey up the hill towards the lot by White Street, stopping along the way for:
Side Straddle Hops, Squats, Peter Parker, Parker Peter, Up Dog, Down Dog, Walk the Dogs

THE THANG: Board of Pain at top of hill by the White Street
Do 10 reps of first exercise, run down hill for 2 burpees, run back up hill.
Repeat the pattern until last exercise has 20 burpees at the bottom of the hill.

1. Donkey Kicks / 2 burpees
2. Big Boys / 4 burpees
3. Bomb Jacks / 6 burpees
4. Merkins / 8 burpees
5. LBCs / 10 burpees
6. Jump Squats / 12 burpees
7. Shoulder Taps / 14 burpees
8. Apolo Ohno / 16 burpees
9. Calf Raises / 18 burpees
10. Overhead claps / 20 burpees
MARY:
ANNOUNCEMENTS: Dam to Dam, Break the Dam
COT: Prayers for healing, wellness of kids, family, community

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My taste was acquired

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The chill came back and 8 showed up for a run around the Sunbelt parking lot.

From the amphitheater at Kingsley we moseyed up to Sunbelt. At one end of the lot, we completed various upper and lower exercises that were written on my weinke. Running across the lot to the far end, we spent more time doing various upper and lower body exercises that were written on my weinke.

I gave Spike my weinke so I am going to fail to list the details of exactly what we performed.

There was a decent amount of mumblechatter that kept things just interesting enough that Super-G was able to hang. He did not stay for my motivational speech at the end and missed out on a good one. Ask me sometime about my two words for the last few years.

Old Bay was missed as his solar panels failed him this morning.

-30-

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Super G loves Jack Webb

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36 degrees and balmy compared to how it has been.
WARMUP: ran to the corners of the path around WEP and performed SSH, Squats, mountain climbers and others.
THE THANG:
1. Jacob’s ladder on the hill. Merkins at bottom, donkey kicks at top.
2. Playground: partner up. Partner 1 runs around playground. Partner 2 does LBC. Flapjack. Repeat with derkins then swing crunches.
3. Jack Webb
MARY: round robin of Mary today
ANNOUNCEMENTS: Break the Dam, Cannoli run(May), BRR(September)
COT: family health, job search, praise for the PAX.

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Up…. And down

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WARMUP:
ssh, iw, hillbilly walker, Moroccan night clubs, windmills,

THE THANG:
Mosey around/ behind broadcloth to covered breezeway.

1. DORA -partner runs upstairs – across – downstairs and back
Exercises:
100 merkin
200 squat
300 lbc

2. 11’s – burpee & big boy sit-ups
in between: run upstairs across and downstairs reverse back (double the stairs)

We completed 9 of the 11’s before time ran out

MARY: lbc and big boy during the thang. Closed out with a flutter burnout

ANNOUNCEMENTS: yep
COT: prayers for elder care, injury/recovery, jobs, anniversaries

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Fibonacci Escalator

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WARMUP:
Mosey around the flag, stopping for windmills, cherry pickers, walkers, and some stretching

THE THANG:
Rounds are cumulative
Celebrate the end of each round with a mosey up the hill for burpees numbering the round (10 rounds)
1 Bomb Jack
2 Worst Merkin Evah
3 Big Boys
5 Gorilla Humpers
8 Shoulder Taps
13 Mountain Climbers
21 Fluttahs
34 SSH
55 Squats
89 Moraccan Nightclubs
Bonus – 144 jacks (PAX choice)

MARY: throughout

ANNOUNCEMENTS: Bethel, Dam to Dam, Pints & Padres, Emilo expansion

COT: Prayers for those who are facing medical problems, and those that care for them. Prayers for parenting and patience.

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Preparing for 5k/10k

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WARMUP: Mosey our way towards the sunbelt parking lot and on the way – SSH, cherry pickers, stretching, Moroccan nightclub, etc.

THE THANG: Using the islands in the parking lot as transition points, we completed the following – high knees, butt kick, toy soldiers, lunge walks, karaoke x 2. We then used the islands for exercise spots (10 reps, 20 for core exercises) – imperial Walker, hillbilly Walker, low slow squats, Merlin’s, mountain climbers, LBC, fluttas. Once exercises were complete, we used the islands for different levels of runs/sprints. Between islands, we completed the following sequence – 50% effort, walk, 75% effort, walk, 90% effort, walk, 50% effort, 75%, 90/95%, walk…. Before running back towards flag… Dora – 50 Merkins, 75 squats, 100 flutters then Mosey back towards flag and knock out a set of 10 inclined merkins, 20 step ups, and 10 more inclined merkins.

MARY: Freddy mercury, American hammer, stretching, hip flexor work.

ANNOUNCEMENTS: D2D, bethels

COT: prayers and praises

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Cold buckets

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WARMUP: We did a few things
THE THANG: One bucket at the bottom of the hill, one at the top.

The PAX enjoyed selecting pre printed slips of various exercises to execute and perform to perfection. The slips did not include anything too miserable for a 18 degree morning so we believe all survived. A nice coffee was provided postgame by <@U06RH8NQ44A>
MARY: SSH’s while Pusher retrieved the distant uphill bucket.

<@U035XDY7ABC> provided encouraging anecdotes from his recent trip to train awesome friends in Cuba :pray: <@U04GQT8NQ4C>
ANNOUNCEMENTS: A few
COT: Praise for those in Cuba, for grandchildren, and for the Lord giving us the privilege of being alive in His creation in the pre dawn 18 degree air.

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Coming in HOT

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WARMUP: yes
THE THANG:
SECTION 1: AMPHITHEATER ESCALATION (15 min)

Partners start at bottom level. One partner works, one rests/counts.

Round 1 – Level 1:

∙ Partner A: 20 dips

∙ Partner B: 20 Squats

∙ Both: BEAR CRAWL to Level 2

Round 2 – Level 2:

∙ Partner A: 20 Overhead Press (dumbbell)

∙ Partner B: 20 Step-ups each leg

∙ Both: LUNGE WALK to Level 3

Round 3 – Level 3:FLIP FLOP

Mosey back to bottom

SWITCH partners and REPEAT (swap who does A/B exercises)

4 rounds…

SECTION 2: CORE GAUNTLET (15 min – ABS FOCUSED)

All PAX line up at bottom. Exercises done in cadence together.

Station 1 (Level 1):

∙ LBCs x 25 IC

∙ Freddie Mercury x 20 IC

∙ Hammers

Bear crawl to level 2- did something, I forgot

Crawl bear back

∙ Box Cutters x 20 IC

∙ Superman hold x 20 seconds

∙ Flutter Kicks x 25 IC

Bear crawl to first level. Derkins)

Crawl bear back

SECTION 3: DUMBBELL DORA (8 min)

Partner 1 runs lap around ampithheater

∙ 100 total: Dumbbell Thrusters )

∙ 200 total: Overhead Press (alternating arms)

∙ 100 total: (curls)

MARY: she was involved throughout
ANNOUNCEMENTS: yes, break the dam, bethel, newsletter
COT: yes

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Clubbing in the Gloom

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WARMUP: Mosey with some karaoke over to Town Hall side parking lot where we checked the SSH box and did some stretchy, warm up moves
THE THANG: Ran to Millstone Park where we spent most of the affair, including burpees, lunges, step ups, dips, derkins, Bulgarian split squats, Jacobs ladder, etc. we paused at FMPD on return trek for some Monkey Humpers, bear crawls and crawl bears.
MARY: Spike led us in some American Peppers (you shoulda been there) and Minuteman finished us off with some Windshield Wipers.

All started, all pushed themselves, and all finished.

ANNOUNCEMENTS: Break the Dam, Bethel

COT: Of course, 5th core principal

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No Stone Unturned

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WARMUP: SSH, Mtn. Climbers, Imperial and Hillbilly Walkers, MNC & Squats
THE THANG: mosey to parking lot up by the Soccer Field. Burpee Broad Jump over 2 parking spaces, do 2 squats, jump 3 more spaces, do 3 squats, then 4/4 and 5/5. Next round: Bear Crawl and Merkins. Then Lunge Walk with Am, Hammers. Ended with some sprints.
Mosey to playground for some Dora partner work. Partner 1 runs while Partner 2 does swing crunches. 50 of those. Next round 100 Squats then 200 Step Ups.
Head to the stage for some wall sits & Flying Squirrels. Finished it off with Airborne’s Hip Series. Crowd Pleaser.

MARY: no time. Next time Mary
ANNOUNCEMENTS: Break The Dam run and the Cannoli Run.
COT: went around the horn and prayed for healing, patience. Praise for the fellowship
Thanks Minuteman for the spot.

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