Category: Dawn Patrol

Deck of cards

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Was a brisk and chilly morning but did not take long to warm up with the deck of cards!
WARMUP: Run around Kingsley stopping for SSH 3x.
THE THANG: deck of cards. Spade: squat, diamond: merkin, hearts: LBC, Club: burpee. Ace:1, face cards: 10. Total of 66 reps for each. Once finished we did a dip and derkin series. Then a box jump and step up series.
MARY: around the horn style.
ANNOUNCEMENTS: Christmas party and newsletter
COT: Praises for marriages, grandchildren and health.

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Buckets returned to DP

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Great to meet <@U06UAQUR0MC> and <@U07JQCKBEPK> this morning and we traced through Kingsley to find strategically placed buckets of pain.

At each bucket a pax picked a ticket of pain to execute. Then it was a mosey to the next bucket. :bucket: All enjoyed immensely.

As light came up we thought of those in Florida who will be homeless and those in WNC who are struggling. Prayers for our kids and the anticipation of two of us soon becoming grandfathers. We had a praise report of personal goals being met along with some encouragement of how the pax of F3 can help a man provide accountability and be held accountable.

:gun:

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Can’t Walk Away From Ego

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WARMUP: The walk from the car to launch point
THE THANG: Wandering ruck around FM discussing ego, our response when it’s triggered by others, and who/what is helping us through current period of flux.

Grateful to have F3/The Fort and my Shield Lock brothers, Cake Boss and Pusher. Don’t travel this road solo!

COT: Yes, fifth core principle

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Runnin’ In The Rain & We Feel No Pain!

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WARMUP: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Imperial Squat Walkers, Left over Right, Pideon Stretch,
THE THANG: Derkins, Dips & Step Ups Rinse & Repeat 3X, Mosey to main parking lot, 11s-Bomb Jacks & Plank Jacks.
MARY: Freddy Mercury, Heel Touches, LBCs,
ANNOUNCEMENTS: WEP Convergence, Hwy 21 Adopt a Hwy Pickup.
COT: Prayers and praises for family members & health .

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Tabata Run

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WARMUP: SSH, HW, IW, Quick Stretch
THE THANG: Ran to 2.22 miles, stopped every ~0.5 miles, and did a series of exercises. 4 different exercises , each for 45 secs ARAP with a 10s break between each exercise. We did 4 rounds around the Kingslet property.
MARY: no time
ANNOUNCEMENTS:
COT: Closed in prayer

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Take the Stairs

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Perfect morning and a great start to the day to have Dojo post. Twice this week.
WARMUP: short run and COP with merkins, imperial walkers, LBC, squat, mountain climbers and yoga.
THE THANG:
– triple set of lunge walks and bear crawls
– triple set of wall sits.
– Dora tel:100200300 Merkin, squat, LBCs. The runner goes up the stairs down the breezeway, down the stairs, and back to start.
MARY: yep!
ANNOUNCEMENTS: Alcatraz anny this Saturday.
COT: prayers for jobs, praises for family.

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