WARMUP: very little
THE THANG: little a this, little a that
MARY: proud, very proud
ANNOUNCEMENTS: always
COT: always
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Tag: Backdraft
No title
- QIC: Blue
- When: 09/10/2026
- Pax: Backdraft, Blue, Dojo, Mater, oldbay, Ruby Slippers, Spike
- Posted In: Dawn Patrol
WARMUP: Jogged from the Amphitheater to the big parking lot behind Panera for a warm up consisting of
1 Burpee
15 Side straddle hops
1 Burpee
15 Cherry pickers
1 Burpee
15 Windmills
1 Burpee
15 Tiny Arm Circles (10 forward and 10, as us southerners say, "backerd.")
THE THANG: Indian Run from the parking lot down to the drainage ditch. Grab the perfect rock for a Dora consisting of
100 shoulder presses
100 Squats
100 bent over rows
100 Stiff Leg Deadlifts
Run to the roundabout and back. Repeat until 6:50. Indian Run around the long way back to COT.
MARY: 15 LBC's, 15 Box Cutters, 15 Flutter Kicks, 15 Big Boys, 15 Freddy Mercury's
ANNOUNCEMENTS: Convergence Sept 29th WEP, 0515
COT: Close out with prayer. Remember 9/11/2001
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Q10. Consistency
- QIC: Honky Tonk
- When: 09/09/2026
- Pax: Backdraft, Cherry Pie, Honky Tonk, Pollo Hermano, Sofrito
- Posted In: qsource
WARMUP: Previous 2 C's review
THE THANG: Simplicity. Daily Red Pill (DRP). Need added items. Focus on the small things to make the big more manageable.
- Remove
- Big vs Small
- Learn from mistakes
MARY:
ANNOUNCEMENTS:
COT:
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300+ reps
- QIC: backdraft
- When: 09/07/2026
- Pax: Backdraft, Bam Bam, Boogie Nights, Fire Marshall Bill, Honky Tonk, Joe Lyons (F3 Long Duck)
- Posted In: The Armory
WARMUP: mobility and the norms
THE THANG: 50 KB swings, 40 goblet squats, 30 gorilla rows, 20 snatches, 10 clean and press, 10 thrusters, 20 high pulls, 30 reverse lunge, 40 merkins (hand on bell), 50 swings
15,10,8- swing, overhead press, goblet squats, rows r/l.
MARY: alternating around the world, oblique bends, chest press
ANNOUNCEMENTS: CRI out training, newsletter
COT: prayers and praises
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Q Source Commitment
- QIC: Dojo
- When: 09/02/2026
- Pax: Backdraft, Barney, Dojo, Honky Tonk, McHale, Pollo Hermano
- Posted In: qsource
WARMUP: Fist pumped each other to welcome in. 😂
THE THANG: What is something you are committed to?
Talked about the 2nd C. Commitment. Overcommitting, etc…
Great discussion this morning.
MARY:
ANNOUNCEMENTS:
COT:
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Lotsa Lotsa Laps
- QIC: Shield
- When: 09/02/2026
- Pax: Backdraft, darkhelmet, HarryCarry, Headspin, Marty Byrde, Ruby Slippers, Shield, Splinter, Teddy
- Posted In: Ring of Fire
WARMUP: SSH, IMPERIAL WALKERS, PIGEON STRETCHING,DOWNWARD DOG,HONEYMOONERS, MOUNTAIN CLIMBERS
THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS, 40 SQUATS, 30 SHOULDER TAPS, 25 LBC'S ,15 BOMBJACKS, 10 CDD AND 5 PULLUPS. AFTER EACH EXERCISE WE RAN A LAP AROUND THE TRACK
MARY: AB WORK AND LEG WORK
ANNOUNCEMENTS: BETHEL MEN'S SHELTER
COT: PRAYERS AND PRAISES…SPECIAL PRAYERS FOR OUR YOUTH
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Dawn Patrol
- QIC: backdraft
- When: 09/01/2026
- Pax: Backdraft, Blue, CableGuy, Casey Kasem, Dojo, Double D, Jekyll, Mater, Minuteman, Ruby Slippers, Stewardess
- Posted In: Dawn Patrol
WARMUP: normal, all in cadence and 15 reps
THE THANG: mosey to wall 3 sets step up dips, Derkins. Mosey to park at each swinging bench we add an exercise start with burpees. Add squats, add merkins, add big boys, add alternating lunges, add cds, add flutters, add jump squats
MARY:
ANNOUNCEMENTS: bethel men’s shelter, Saturday service project
COT:
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2026.35 Armory
- QIC: Tesh
- When: 08/24/2026
- Pax: Backdraft, Bam Bam, Cheddah, Dojo, Fire Marshall Bill, Float Bridge, Honky Tonk, JWOW, Pollo Hermano, Senator Tressel, Tesh
- Posted In: The Armory
3 rounds of 3 exercises…
Lung-walk holds with sprinting…
3 rounds of 3 exercises…
Mary
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Bands and Birthdays
WARMUP: SSH, Windmills, Willie Mays Hays, Cherry Pickers, Imperial Walkers
THE THANG: Each PAX was given 2 resistance bands. We then made our way around the AO stopping 8 times to do 5 band exercises in reps of 13 – overhead press, curls, upright rows, bent over rows, squats. We then stopped at the playground and did partner assisted merkins, tricep extension, and rotational pulls.
MARY: banded American Hammers
ANNOUNCEMENTS:
COT:
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Bucket list
- QIC: Assassin
- When: 08/27/2026
- Pax: Assassin, Backdraft, Blue, Boogie Down, Dojo, Mater, oldbay, Rock Thrill, Ruby Slippers, Spike, Super-G
- Posted In: Dawn Patrol
WARMUP: The usual warmups with some clapping
THE THANG: We moseyed around Kingsley and found three buckets that all had orders inside. Ran between each of them. All enjoyed immensely.
MARY: There was Mary but I had to run to my car to get my phone.
ANNOUNCEMENTS: Yes
COT: Yea. Adult kids making decisions.
Thx Old Bay
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