Category: Dawn Patrol

One lap is all it takes

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WARMUP: ssh, wind mills, imp walkers, plank, up and down dog, Peter Parker’s
THE THANG: we moseyed one lap around the large loop around the pond and LPL (counter clockwise) starting at cot. We stopped at every other street light and did some exercises

Along the first road ( through the row of restaurants, etc) we did 1 burpee, 2 bomb jacks, 3 big boys, 4 merkins and 5 squats

Along the second road towards the back of Kingsley, we did all the previous things, and added 6 side straddle hops.

We stopped along the way at the rip rap for a quick and painful interlude where we each grabbed a rock and carried it over our heads up to the LPL parking sign and back. We then continued our journey.

Along the next road, across the back of LPL, we did the previous 6 exercises at the designated street lights and added 7 monkey humpers.

Finally, along the road back to cot, we did these same 7 exercises, but doubled the rep count of each

We did one last set when we arrived back at cot and then we caught our breath, wiped the sweat from our brows and enjoyed the sunrise.
MARY:
ANNOUNCEMENTS:
COT:

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All around WEP

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WARMUP: normal stuff
THE THANG: take a lap followed by another lap stopping at the 9 swings for proper form upper body and lower body alternated and core at all stops
MARY: no time for her today
ANNOUNCEMENTS: newsletter
COT: prayers for family issues. Health

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Keep em coming, 10 at a time

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WARMUP: Obligatory SSHs, a mosey with carioca, butt kickers, high knees, nur, parker peter, hillbillies, stretching, then back to amphitheatre
THE THANG:
Station 1 (amphitheatre) = burpees x10, shoulder taps x20, Freddy x30

Run to station 2

Station 2 (Pacos plaza) = burpees x10, squats x20, flutters x30

Run back to station 1

Rinse and repeat for 5 total stops at each station

MARY: yes, box cuttah, Am hammer, flutter, dollies, rosalita

A new twist — some of the above was done in reverse (huh?)

ANNOUNCEMENTS: Bourbon and BBQ event coming

COT: yessir, Mr Sir

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Board of Pain

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It was cool and rainy. Perfect conditions for the #gloom
WARMUP: Ran to top of hill and hit the regulars: SSH, Seal Jacks, squats, arm circles, windmill, broga
THE THANG:
Board of Pain. Finish each exercise and take a lap. See how far you can get down the board.
DD: Started LBC
Spike: Finish squats
Dojo: finish squats
Minute Man: finish squats
Jekyll: finish squats

MARY: no
ANNOUNCEMENTS: HIM Camp was excellent and all 3 Fs- Minute Man. Bethel Men’s shelter
COT: Praises/Prayers for family. Prayers for Green card extension.

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Patrolling at Dawn

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WARMUP: Yog to upper WEP lot for a little of this/little of that. Included a sliding scale of Burpees OYO
THE THANG: Head down dark path to hill running up to Ardrey St. Ladder of 7s with Merkins at top of path, Big Boys at bottom. Mosey to Amphitheater stage for 4 corners. 10 reps each corner, bearcrawl on the sides, lunge walk across the stage. Little bit of wall sits and ended with 1/2 of Jack Webb.
MARY: minimal
ANNOUNCEMENTS: Bourbon & BBQ event, Xmas party, etc.
COT: prayers for Double D’s fam, Dojo’s household and praises for our Fort brotherhood.
So with my 10 year “manniversary” coming up, I had each of the Pax share memories of their first workouts. It was a fun group. Honored to lead.
Shortest of all Sales out.

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Kingsley Apparatus and 2 FNGs

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WARMUP: SSH, WM, CP
THE THANG:
Thang 1: 40 Step-ups, 20 Erkins, 10 Derkins
Thang 2: From the front entrance at Kingsley (near RT 160), we made our way around the Kingsley Loop.
At every light post : 3 burpees
At every Fire Hydrant: 25 Squats
At every pathway intersection: 20 Merkins
At every Transformer: 25 Flutter Kicks
MARY: No Time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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Build your team before the Storm arrives

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WARMUP: A little extra on the stretchy warm up thing to wake up the Qs bones
THE THANG: Partner work throughout as we rotated partners repeatedly. We did fun things like partner Merkins, partner squats, partner derkins, partner leg throws, etc. We also did partner burpees with all pax logging 50 across the workout. We ran, we mumbled, we chattered, as we moseyed around various spots proximate to WEP.

ANNOUNCEMENTS: HIM Camp etc
COT: yes of course

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Buckets (again)

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WARMUP: We warmed up

Went to the now famous buckets workout.

Three buckets were placed around Kingsley. Upon arrival the packs found various exercises on paper slips that were pulled from the buckets at random. The goal was to spread the buckets around so that we got at least a mile if not a mile and a half of running for the workout.

Included in bucket 1:
Box cutters and burpees
Mtn climbers and grave diggers
Donkey kicks and merkins
LBCs and dying cockroaches

Bucket 2:
Donkey kicks and squats
Calf raises and Weezy Jeffersons
Butt kickers and Peter pointers

Bucket 3:
Burpees of various counts
Shoulder taps
Lbc’s

All thoroughly enjoyed. Good news…I believe they will all continue to post at the Fort.

Many thanks to the President and CEO of gloomschedule, <@U08G28Z7E> for the opportunity.

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The Bodyweight Battalion

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Disclaimer Shared
WARMUP:
All reps of 10
Wind Mills
Moroccan Night Clubs
Imperial Walkers
Hillbilly Walkers
Cherry :cherries: :pineapple: Pickers
Jog to the top of hill and meet (Non-Jogging) Q at the stage

THE THANG:
3 Mini Circuits Workout 3 Rounds at Each

First Circuit- Upper Body Control
– Incline Merkins (Push-Ups) 15Reps
– Glute Bridges 30 Sec Hold
– Plank Shoulder Taps 20 Reps
– Carolina Dry Docks 10 Reps
– Rest. Rinse and repeat for a total of 3 Rounds
Second Circuit- Core & Stability
– Forearm Plank Hold – 30 Seconds
– Dead :skull_and_crossbones: Bugs :bug:- 10 Reps each Side
– Side Plank – 20 Seconds per side
– Slow Mountain Climbers- 20 Total
– Rest. Rinse and repeat for a total of 3 Rounds
Third Circuit- Lower Body Strength
– Low Slow Squats – 15 Reps
– Reverse Lunges – 10 Per Leg
– Glute Bridges- 15 Reps
– Wall Sits – 30 Secs
– Rest. Rinse and repeat for a total of 3 Rounds
Finisher – Finish Together
– Low slow squats – 10
– Merkins – 10
– LBCs – 10
– 20 Second Plank Hold

MARY: Stretch and Cooldown

ANNOUNCEMENTS: Leaders on the Link, Bourbon :tumbler_glass: & BBQ :meat_on_bone:, Read newsletter

COT: Always stay with COT

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Minute Man found his dog

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WARMUP: mosey around Kingsley with the following warmup throughout the mosey – SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclub, toy soilders, butt kicks, high knees, stretching, etc.
THE THANG: utilizing light poles around the loop, run forward 2 light poles and do 5 squats, run back 1 light pole and do 3 Merkins. Continue around the loop for ~ 10+ light poles. Mosey to sunbelt parking lot for Dora – 50 merkins, 75 squats, 100 imperial walkers. Mosey back towards COT. Stop on the way for a few flights of stairs while everyone else holds plank. Finish up with dips and step ups before Mary – 20 dips, 20 step up, 16 dips, 16 step up, 12 dips, 12 step up, 8 dips, 8 step ups.
MARY: everyone called an exercise – flutters, hello dolly, box cutters, Freddie mercury, body destroyer, American hammer
ANNOUNCEMENTS: golf tournament, bethels, HIM camp, etc.
COT: prayers and praises

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