Category: Dawn Patrol

You Snooze You Win

Leave a comment

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

TClap |
0

Dawn Patrol

Leave a comment

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.

TClap |
0

Dawn Patrol

Leave a comment

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

TClap |
0

Covid-19

Leave a comment

WARMUP:
I don’t remember all the exercises, but it was a good thorough warmup. All exercises went to a count of 19.

THE THANG:

Partner up
1 runs lap, the does squats until they get back
Once back, partner hand slap merkin. Start at one and add one up to 19.

MARY:

ANNOUNCEMENTS:
COT:

TClap |
0

School’s Out: Dawn Patrol Edition

Leave a comment

Nice showing at DP. A couple double downs, a couple big brains (SLT) and a couple late risers … all perfectly acceptable.

With that said, “I have to get the kids to school” is not valid for June and July, so get out and double down.

6 rucked, 3 ran. We had a 2.5 mile loop.

Down that way, right at the pharmacy, around to Hardees, take a left, all the way to the T, right, right at the next T, come up behind the post office, Forest, Academy and back.

If I lost you, Bandcamp can translate.

Looks like we made it,

Barry Manilow

TClap |
0

Escalating Esca…..whatever

Leave a comment

WARMUP: SSH x 10, mosey with bear crawl along the mural.
THE THANG: escalating exercises with escalating rep counts around the mile loop.
MARY: not today young lady
ANNOUNCEMENTS: cannoli run 2025.
COT: it is a core principle

TClap |
0

Hum Vee

Leave a comment

Cable guy ran (3.2miles) and we rucked 2.5 miles. We were all coveting Cable guy’s Military grade Hum Vee.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: prayers to have God lighten our load.

TClap |
0

Zip a dee do dah

Leave a comment

WARMUP: Suggested Da Zippa and off we went.
THE THANG: Jekyll and YHC trenched out on a Ruck of the Zipper route. Tiller headed out on a run. The rain kept increasing its pour as we went on.
MARY: N/A
ANNOUNCEMENTS: Cannoli Run! GET TO DAWN PATROL!
COT: Of course.

TClap |
0