Category: Dawn Patrol

12 Days of Christmas Ladder

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Celebrating the 12 days of Christmas as the holiday decorations were recently assembled at WEP with a ladder workout with 2 exercises and 5 flights in depending and ascending counts.

WARMUP:

3 variations side straddle hops followed by 3 variations of merkins followed by 3 variations of squats.

THE THANG:

Flight 1-big boy setups and hip dips,
Flight 2-R/L lunges with squats jumps,
Flight 3-Bear crawl with crawl bear,
Flight 4-R/L side plank crunch with mac tar jai,
Flight 5-Front/back lunges with jump knee tucks.

MARY: n/a

ANNOUNCEMENTS:

Christmas party, BRR 2026, Irrevocable Trusts

COT:

Prayers for students, new babies, and aging parents.

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Piracy and Imposters

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WARMUP:
– Windmills
– Cherry Pickers
– Imperial Walkers
– Hillbilly Walkers
– Calf Raises

THE THANG:
– Travel to playground (pirated from <@U06Q8DSSV5Y>)
– Begin with 5 squats then mosey to 2nd tree on the left-hand side of sidewalk –> 5 squats
– Mosey back to 1st tree –> 3 merkins
– Mosey to 3rd tree –> 5 squats
– Mosey back to 2nd tree –> 3 merkins
– And so on to the playground

– Broga (10 count)
– Standard plank
– Down Dog
– Walk it out
– Up Dog
– Down Dog
– Standard plank

– Continued WEP circuit – 8’s
– First swing: 7 burpees (yes, I included burpees), 1 big boy
– Second swing: 6 burpees, 2 big boys
– …
– Last swing: 1 burpees, 7 big boys

– Extended broga
– Standard plank
– Down Dog – right leg up
– Runners Lunge – right leg forward
– Warrior I
– Warrior II
– Peaceful Warrior
– Runners Lunge
– Standard plank
– Down dog – left leg up
– Runners lunge – left leg forward and repeat

– At Calhoun gazebo:
– Arm DORA!!!
– One partner lunges from the gazebo to the curb while the other works on:
– 50 Curb Alperts (cadence count)
– 100 Dips (benches conveniently provided)
– 150 Shoulder presses

MARY: hammahs, fluttahs, boxcuttahs, LBC, 6-inches (via countdown from each PAX)

ANNOUNCEMENTS: newsletter material

COT: all about families

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Finding meaning in the mundane

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WARMUP: 5 burpees and 5 exercise moves
THE THANG:
Jacobs ladder with bomb jack’s and inch worm merkins
Native American run
4 corners increasing reps 3 rounds
5, 10, 15
9 different exercise moves
MARY:
Dips Dirkens, step ups
Mosey to COT
ANNOUNCEMENTS:
Thanksgiving convergence

COT:
Prayers and Praises

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Fall leaves, colorful sunrise, and a tunnel of love

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WARMUP:
Ran toward downtown, stopping here and there for typical warm-up exercises (SSH, Imperial Walkers, Seal Jacks, Windmills, Hillbilly Walkers, Peter Parkers, Parker Peters).

THE THANG:
At a short wall near the old Springs building, we did 15x, 10x, 5x of each of the following:
box jumps
step ups
dips

Moseyed to steps near across from downtown (behind mill stone) and partnered up.
– Everyone bear crawl up the steps, run down the grassy hill
– Partner wheelbarrow up the steps, run down the grassy hill
– Flapjack wheelbarrow
– Everyone on a step for a series of calf raises

Mosey to bottom of Massey. Run up mass to upper lot.

Partner “Catch me if you can”
– merkins and butt kickers
– Buprees and high keens
– Karaoke and mountain climbers

Line up for railroad tracks (to rounds)
End with Tunnel of Love

Mosey back to COT.

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HIM Camp Review

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WARMUP:
Mosey to pond for 10 each of Moroccan Night Clubs, Seal Jacks, Bomb Jacks

Plankorama: Scorpion Dry Docks (5 each leg) into 10 each of Shoulder Taps, Plank Jacks, Mountain Climbers

THE THANG:
Mosey to Lot behind Panera for a Dora
Start w 5 Jumping Lunges (each side) and 1 Burpee
Alternate bear crawling / lunge walking betweeen islands.
At each island, decrease/increase reps by 1 until finishing with of 1 Jumping Lunge (each side) and 5 Burpees

Mosey back to amphitheater

7 exercises, 7 reps with block – 5 rounds
Curls
Tricep curls
Derkins
Squat thrusts
Forward Lunges (both legs for 1)
Backward Lunges (both legs for 1)
LBCs

In between rounds – one PAX runs to first bench along pond while other PAX hold Al Gore

MARY:
Big Boys & Freddy Mercurys

ANNOUNCEMENTS:
Christmas party, Bethel every 1st TH, look out for food collection details

COT:
Sickness, work challenges, family relationships healing, parents aging, moving decisions

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Frozen tundra mumblechatter

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WARMUP: An adventurous warmup of circle runs and

SSH
IW
Tunnel touches
Merkins
Mtn Climbers
Overhead claps

One man ran two circles around us wilst we completed the various exercises.

THE THANG: We moseyed to the center of the park and partnered up. One partner ran half sped across the park whilst the other partner counted to 5 and then chased them down, completing the run to the concrete track. Jogged back. Repeated until everyone was annoyed.

Moseyed to the hill where the partners participated in the now trademarked “Indian Land Butt Sniffers Bear Crawl Uphill” :tm:

Then lunges uphill.

At playground – partners did planks, dips and grave diggers whilst partner ran around the playground.

The Mary was one set of flutter kicks.

Perhaps <@UGU3XR5RP> will have some comments but it was clear this was his favorite workout in months.

Dear Abby joined! We got a Chicago report.

We had the privilege of COT to express prayers for fellow Pax and also for Mrs DD.

Food drive to come!

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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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