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
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.
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.
WARMUP: the usual — SSH, MTN climber, stretching, hillbillies, IWs, Moroccan nightclubs
THE THANG: plank walk along stone wall, step ups, plank walk up back along stone wall, derkins, mosey/dip/bear crawl/dip series, nur/dip/crawl bear/dip series, mosey to stairs, run upstairs/burpees/downstairs/merkins series, mosey to retail for core at each door series, return to amphitheatre with lunge/monkey humper series
MARY: yes, she showed up late and left early
ANNOUNCEMENTS: Cannoli run!!! Sign up!
COT: prayers for dying family members and those left behind plus graduating high schoolers
Blessed to have Dojo among the pax! He’s the cornerstone of Dawn Patrol. Thanks for being here this am, brother!
WARMUP: Not much. Mosey over to the corner of Broadcloth St and Kingsley Springs Blvd (behind Napa), then 15-20 of SSH, WM, strawberry pickers, and a few other things.
THE THANG: Simple and semi-moderate. Starting on the corner behind Napa, do a board of exercises, a mini board of pain, then run down to the corner of LPL Way, about 100 yards or so, and back. Rinse and repeat. Exercises were (all in single count):
1. 50 SSH
2. 50 Imperial walkers
3. 50 Lunge
4. 50 mountain climber
5. 50 Freddie Mercury
6. 25 Glute bridge
7. 50 Flutter
8. 25 Merkin
9. 1 minute plank hold
10. RUN!!! Repeat.
Everyone got in at least 3 rounds, and were starting on a 4th.
Went back to COT for 5 minutes of stretching.
ANNOUNCEMENTS: Alot going on. Read your newsletter and get involved! Invigorate that male community leadership within you.
COT: Alot to be thankful for. Alot of prayers needed.
Thanks for the opportunity to lead. SYITG. Blessings.
-NASA
THE THANG: 3+ mile run on the Zipper route
COT: Good convo re uphills and downhills of life and the fact that our world has many elderly people and not enough elders.
WARMUP: sighted Sofrito comin in hot.
THE THANG: decided on a ruck with the pax in attendance. We went the distance.
MARY: nope
ANNOUNCEMENTS: C A N N O L I RUN is 5/18. Get signed up today!
COT: yep
THE THANG: 3 runners, 2 ruckers
COT: great to have Venue for Dojo and for him to sharpen us!
WARMUP: SSH, Hillbillies, a new funky Merkin thing
THE THANG: Short Mosey Loop to Firepit that included bear crawl along the mural. At COT SSH, Hillbillies. Mosey to stairs on hill. Each pax did stairs twice and calling out exercises for other pax while they climbed. Mosey to COT, ladder at ampitheatre. 5 decline shoulder taps, 10 dips, 10 Derkins, 10 step ups.
Mosey to back parking lot. Did rounds of pulling random cards from a bucket with heavy items and running. The burpees and manmakers were plentiful. Back to COT and repeat the ladder.
MARY:
ANNOUNCEMENTS: RH convergence, Jaeger, CANNOLI RUN!
COT: yessiree
Double down for Tiller, Old Bay, Sofrito and YHC
Runners: Dojo and Tiller
Ruckers: Old Bay, Sofrito and YHC
We went Massey to Harris to Jackson and then looped back to Harris and Massey.
Finished with some Mary