WARMUP: all the favs
THE THANG: 11s with stairs, wall sits with bear crawls, laps with sets of 12 merkins,12 squats, 12 big boys
MARY:
ANNOUNCEMENTS: newsletter
COT: Lords Prayer
Have participated in the Dawn Patrol workouts for a few months now. Noticed one thing missing at most workouts, gear. Remedied that this morning.
WARMUP: Started at COT with the usual suspects
THE THANG: Set-up gear in stations in the first parking lot at the top of the hill. Asked the PAX to partner up. Partner 1 performs the exercise at a station while Partner 2 runs down the hill and then back up to relieve Partner 1 – flapjack, then move to the next station. Everyone pushed hard and made it through all stations plus 1.
AB Wheel
Shoulder Rows in Squat Position w/ Heavy Rope
V-Sits w/ 10/lb Med Ball
OH Squats w/ Cindy
KB Swings w/ 35lb KB
Triceps Extensions in Ski Position w/ 12lb DBs
Reverse Lunges w/ 20lb Weighted Vest
OH Press Toss w/ 60lb SB
Single Arm Lawn Mower Pulls w/ 45lb DB
American Hammers w/ 10lb Handled Ball
Alternating Snatches w/ 35lb DB
Slam Ball w/ 30lb Slam Ball
Squats w/ 30lb Ruck
Curl to Press w/ 45lb Plate
MARY: No time
ANNOUNCEMENTS: 4Bs, Trash Pickup, Bethel Serve
COT: STK!
WARMUP: SSH, windmills, Imperials, ham stretches
THE THANG:
Pauly D –
Rochamburpees
Rock Paper Scissors in a forearm plank. Winner does 1 Merkin, Loser does 1 Burpee. Tie Both do 1 Burpee. 10 rounds.
Ab Webb
1 Hand Release Merkins (in a puddle)
4x4ct straight leg Freddy Mercuries
GO until time or 10-40 is reached
Wheaties – short band special
Low slow squats
Lateral walks
Renegade rows
Lateral walks
Bear donkey kicks
Lateral walks
Single arm rows
Monster walks
Forefoot marches
Monster walks
Pusher – 5 merkins, 5 burpees per WEP swing
Casey Kasem – HIIT intervals (3 minutes) – 15 merkins, 20 shoulder taps, 25 jump squats
MARY: some
ANNOUNCEMENTS: BBBB, Bethel, Reindeer Run
COT: M health prayers, family health prayers
WARMUP: windmills, imperials, ham stretches
THE THANG:
Paula Abduls from the amphitheater to the playground via trees
5 squats
5 merkins
20 dips at the playground
Circle N'Diaye
20 more dips
Bear crawl the big hill up to Calhoun. Practice the F3 Creed.
At Calhoun:
Group 1: Flying Nuns, Nur back
Group 2: Shoulder presses
Second round: Reverse Flying Nuns (aka 'Flying Nuns')/overhead claps
Triple Nickels on the parking lot hill – PAX choice
CK – smurf jacks
Ruby – burpees
Blue – seal jacks
LC – merkins
Jekyl – squats
Minuteman – scorpion CDDs
MARY: Freddies, fluttahs, LBC, scissors
ANNOUNCEMENTS: BBBB, start thinking about November Bethel NOW, Reindeer Run
COT: how your responses affect others, M job prayers
WARMUP:
Light jog
Side straddle hops
Cherry pickers
Hillbilly walkers
Groin lunges
THE THANG:
Band Tabata (20s work, 10s rest). 2 exercises per round, as many reps as possible each round. Ideally 4 rounds of each exercise.
Single long loop band required. Swing set used for anchor point of band.
PAX 1 completes 1 round of each exercise, then runs up the hill to get the next round. Remainder of PAX continue working until PAX returns with new round.
Paired exercises: (“Pole” indicates band anchored on pole, “no pole” indicates band off pole.)
R1 – Pole
Squat to Row
Tantrums
R2 – No Pole
Deadlifts
Pull aparts
R3 – Pole
Single arm Rows (R/L)
R4- No Pole
Front Squats
Bent over tow
R5 – Pole
Hip thrusts
Press to rotations
R6 – No Pole
Reverse lunges (R/L)
R7 – Pole
Core Rotations (R/L)
R8 – No Pole
Bent Over Rows
Front Squat lateral stepping
R9 – pole
Single Arm Press (R/L)
LAST EXERCISE
Partner Pallof holds
Return to parking lot: Bailout lunges
Everyone lunge walks back, one PAX can bail out group: 10 burpees earn a 30 second mosey. Cannot be passed by lungers!
Finish:
Plank / lateral plank series
Squat hold series
MARY: n/a
ANNOUNCEMENTS: n/a
COT: team work! We sometimes have to do things we don’t want to for the betterment of our community. Let’s build on it
Started with a mosey run from WEP to the Church on Harris street.
Thang 1: Elevens: Merkins then run up steps of church and do Bobby Hurleys at top.
Run down Harris, down Massey to Pike parking lot.
Thang 2: Bear crawl until “break” run to other side. Did squats there. Repeat.
Run up main street and right on Tom Hall St, down past the pumpkin patch to the municipal parking lot.
Thang 3: Simion says: Pax shuffle right or left and stop/so exercise when called. We did mountain climbers, smurf jacks and some others.
Run up Monroe White’s hill, did some abs here. Ran to Print Shop’s pull up bars.
Thang 4: 5 pullups, 5 knees 2 chest, 5 toes 2 bar. Repeat.
Run down to White st to the millstone. Did some step ups here.
Run along White towards WEP. Stop at small parking lot between City Hall and Ardrey st.
Thang 5: Pax plank on curb. Curb walk left, right. Stopped and did: dry docks, shoulder taps.
Run back to WEP’s parking lot. Circle up for Mary: Sally routine: leg raises.
Fini.
WARMUP: windmill, SSH, Imperials, Hillbillys, Toy Soldiers, deadlift stretches
THE THANG:
Paula Abduls to playground
5 squats
3 merkins
At playground
Circle N'Diayes (16 and 20)
Inverted rows on swings
Mosey to statue hill for a bear crawl (F3 Creed in play)
Calhoun Park
Group 1 – Flying Nuns to end of lot and Nur back
Group 2- AMRAP shoulder taps/dips/curb alperts/overhead presses
Modified Group 1 with some Reverse Flying Nuns and Cocaine Bear Crawls
Mosey down the hill to parking lot for Triple Nickels
CK – burpees
Straight Up – X-Cross V-ups
Pontiac – merkins
Straight Up – Al Gore 5 counts
MARY:
Big Boys until the hour was up
ANNOUNCEMENTS: Bethel, convergence
COT: parental care, health praises
The last of the hot days this week although we got a bit of a breeze which was nice. DD ran, the rest of us boot camped.
WARMUP: run the circuit. At every bench: 10 SSH, 5 Bombjacks. At completion, we did the standard warm up routine.
THE THANG: Thang 1: bearcrawl the old lightpole hill which doesn’t have light poles anymore. Every 20 steps, do 5 Carolina dry docks. Rinse/repeat but do the 5 dry docks at every 10 steps. Thang 2: Jack Webb: 1:4 ratio of push-ups to overhead claps. Go to 10:40. Crowd pleaser. Thang 3: Mary and finish with 3 burpees.
MARY: yep.
ANNOUNCEMENTS: Bethel Men’s shelter
COT: Cash Prayer
Search me Lord. Lead me to you. Help me to be a good man, a good father, a good husband and a good employee. Help me to forgive and release from resentment those that I feel have offended me. Let me see the good in others and draw that goodness out of them.
WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps
THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises ( Squats, Merks, BBS, plank Jax, Seal Jax)
MARY: Extended Mary (7mins) each pax took a turn leading – we had box cutters used twice with some Vups, Gas Pumpers, and Stretching.
ANNOUNCEMENTS: Bethel, Convergence and newsletter
COT: Powerful
WARMUP: Large circle of warmup, while a pax runs twice around the circle
THE THANG: The Thang went from warmup to partner sprint/chase, to the dreaded hill for Indian Bear Crawls uphill a few time (ask someone) – then to playground for more activity that all enjoyed.
MARY: Yes, a few
ANNOUNCEMENTS: CRI Training, T and Hare, Bourbon Tasting
COT: We had a debrief on: CRI local workday and BRR