Category: Dawn Patrol

Patrolling at Dawn

Leave a comment

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.

TClap |
0

Kingsley Apparatus and 2 FNGs

Leave a comment

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

TClap |
0

Build your team before the Storm arrives

Leave a comment

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

TClap |
0

Buckets (again)

Leave a comment

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.

TClap |
0

The Bodyweight Battalion

Leave a comment

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

TClap |
0

Minute Man found his dog

Leave a comment

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

TClap |
0

9 Round – open at F3

Leave a comment

WARMUP: Mosey to the police station side lot

Exercises in cadence
Windmills
Cherry Pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Low slow squats
Moroccan night clubs from peoples chair position
Plank
Merkins
Down dog, 6 inches, up dog, Regular
Shoulder taps
Down dog
Recover

Mosey to the Pike Electric lot above veterans park

THE THANG: 9 rounds of 30
PAX ran to the end of the lot for an exercise then did a down and back returning for the 2nd round and so on up to round 9. The count was 30 on each exercise – fitting since the date was 9/30.

Round 1 – lunges (15 per leg)
Round 2 – squats
Round 3 – monkey humpers
Round 4 – Carolina dry docks
Round 5 – LBC’s
Round 6 – fluttahs
Round 7 – merkins
Round 8 – shoulder taps
Round 9 – 11 burpees, 10 boxcutters inward and 9 boxcutters outward

Mosey to the wall for 2 rounds of wall sits and gratitude

Mosey to the top of the hill into WEP
5 burpees oyo – just because

Mosey down to the COT lot
10 makhtar ndjais I/C
5 burpees – just because

MARY: even though it is open to all men there was time so each pax called an exercise I/C which took us to 0700

ANNOUNCEMENTS: You bet – read your newsletter

COT: You had to be there. Always the 5th core principle.

Thanks for the call Minuteman. Honored to lead a fine group of HIM. :eye:

TClap |
0

Burned Bright!

Leave a comment

WARMUP: Various back stretches to loosen up in cadence.
THE THANG: Classic bootcamp without running, merkins, or burpees. 6 flights with 5 themed exercises each of MMA, Cardio Broga, Plyometrics, Lower Body Burn, and DirtDog ( got wet and dirty in the grass.) Mix of single count and cadence.
MARY:
ANNOUNCEMENTS: Convergence, Gold tournament.
COT: Prayers for health and illness recovery, job opportunities, and marriages.

TClap |
0

1 Shovelflag, 2 Qs, Triple-check, and Lots of Rocks

Leave a comment

WARMUP:
Jekyll started out. Standard fare for warm up before starting a mosey.

THE THANG:
Mosey down to lowest point in Kingsley area. Pax instructed to “chose wisely” from the pile of quarry rocks.

Together, pax did 3 rounds of 3-sets of exercises:
– Curls
– Overhead presses
– Tricep extension

Q stick handed over to OldBay where we moseyed up to shopping center stairs (near the hotel) to find instructions for “Triple Check”

Pax form groups of 3. From each group, 1 pax does a wall sit, one an exercise (listed below), and one runs around the shopping center building (including up the stairs). Once all pax in the group had done all positions, moved on to the next exercise. The exercises were as follows:

1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters

Times up! Head back to COT.

COT:
Shovel flag hand-off from Jekyll (co-founder of Dawn Patrol) to YHC. Big shoes to fill, and honored to have the opportunity to lead at this amazing AO.

TClap |
0

Courage is alive at Dawn Patrol

Leave a comment

Let me start by saying the weather is fantastic right now. Honestly, it perfect F3 weather. Warm enough to build up a sweat but lightly chilly enough to not sweat too much.

Nonetheless, YHC was honored to Q the DP. It was the second day of Q duties for me so there was a rinse and repeat option but I decided to leverage the area around WEP and do something a little different than yesterday.

WARMUP:
Cherry Pickers x 10
SSH x 30
Merkins x 10
Stretch
Windmills x 10

Mosey up the hill towards Sweet Baby Jesus stopping at the first stop light

10 Merkins
10 Squats
10 Monkey

Notice this will be a recurring theme and henceforth be known as the Accumulator portion.

Mosey SBJ as mentioned

3 sets of Accumulator with trips up/down the stairs in between

Brief interlude on the 5 Cs of Leadership Virtues with a focus on Courage

Partner Dora
100 Big Boys
200 Lunges
200 (due to time) LBCs

Mosey back to stop sign for accumulator

Mosey back to WEP

6 minutes of Mary including a V Cadence by Spike

Add another Accumulator
ANNOUNCEMENTS:

Read the newsletter; Be involved

COT:

All Pax shared examples of their courage. Interestingly enough, many included opportunities given in F3 which I found interesting and exciting. We are a leadership group, exhorting men to grow as leaders. That requires courage to dismiss fear and other worldly things. Let us not forget this.

Prayers for:
– KJ
– Davis new job opportunity
– Untangling our identity from work
– Grace to demonstrate courage when everyone else is fearful

TClap |
0