Tag: Casey Kasem

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

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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.

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Courage is alive at Dawn Patrol

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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

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Hills

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WARMUP: Mosey to police station parking lot for SSH, windmill, imperial walkers, hillbilly walkers, Merlin’s, cherry pickers. Mosey parking lot by dog shelter.
THE THANG: Start of with running back and forth in the parking lot doing butt kicks, high knees, and karaoke… for the workout we used the 4 corners of the parking lot – first lap was 7 merkins at each corner then squats at each corner then LBCs at each corner and finally flutters at each corner. We then ran over to the hill in the park and did varying modes of transportation up the hill – bear crawls 2, 50% run 2, 100% run 2. Mosey back to parking lot and do a few laps of Indian runs.
MARY: American hammer, box cutters, flutters, hello dollies, LBCs
ANNOUNCEMENTS: read the newsletter
COT: prayer requests and praises

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Fort violation

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Warmup: IW’s, HW’s, Ch-Ps, WMs, Motivator, Cheese Grater, Violator

THE THANG:
Counting only trees on Right side… mosey to Playground & 11’s on the way at the trees: Burpees & BBSU (start w/ 10 Burpees & 1 BigBoy)

playground:
Dora:
• 100 knee-tuck Merkins on swing
• 150 squat jumps-leaning back against swing,
• 200 inverted rows on swing chains

• Other PAX takes a lap around 4 cones w/ these MOT’s:  burpee+Toy-Soldier, 2Burpees+Carioka-R, 2-Burpees+Carioaca-L, 1-Burpee+Sprint back

MARY: @ amphitheater: Spider.  Sequence is: Home-A-home-B-home-C – return = 1 round

Round
Home: R.1)Aussie Mt. Climbers x25, R.2) Crabby Tappies x20
A – CDD (Lt.Dan magic legs to get there)…. X5 round-1, x10 R.2
B- Hello Ladies (Bear crawl MOT) x5, x10
C- Shakira (inch-worm MOT) x5each side, x10

ANNOUNCEMENTS: Invergence
COT: prayers for peace, patience, healing, and grief

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Inchworms/Casey Kasem HIIT Parade

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WARMUP:
– SSH
– Imperial Walkers
– Scoops (5 each leg OYO)
– Elbows-to-opposite high knees (in cadence)
– Henceforth known as ‘Leprechauns’ – credit <@U78QN5XU5>
– Frankensteins (5 each leg OYO)
– Calf-raises (in cadence)

THE THANG:
– Inchworms (to opposite end of parking lot)
– Each set will start together (starting positions – move)
– Group #1 – Bear crawl or lunge walk to next parking lot island
– Group #2 – Curb Alperts
– When the last Group #1 PAX arrives he calls ‘FLAPJACK’ and then
– Group #1 – Curb Alperts
– Group #2 – Bear crawl or lunge walk to Group #1
– Last PAX to arrive calls ‘RECOVER’
– Subsequent rounds alternate Curb Alperts and Big Boys
– Proceed to end of parking lot or 6:40am
– Mosey to flag (go around the Panera building)
– 5 burpees
– Mosey to area behind Kingsley Apartments along a course known only to Casey Kasem
– For every speed bump encountered:
– 15 merkins
– 20 shoulder taps (single count)
– 25 squats
– For every crosswalk encountered
– 10 flutter kicks (count on leg)
– 15 Freddie Mercuries (count one leg)
– 20 LBC
– Mosey to Courtyard intersection then sprint to flag
– Bombjax, Sealjax, Windmills, one burpee

MARY:
throughout

ANNOUNCEMENTS: HIM Camp, Golf tourney, Invergence, Convergence

COT: Marriages, job searches, family health, state of our nation

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OGs at Alcatraz

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It was a perfect weather morning
WARMUP: Mosey, windmills, IW, merkins, plank stretches
THE THANG:
Smuggler Q
Modified Dora on the Hill.
Big boy sit ups /run 1 lap
Flutters/ run 2 laps
LBCs/ run 3 laps

Step ups/dip/derkin series

Wall sit with bear crawls

Hand off to Jekyll Q
Ring of Fire. 8 cones 20 paces away from center. Do exercise at cone, bear crawl or lunge walk to center for 5 burpees. Run out to next cone. Merkins, LBC, plank punch, squats, bombjacks, mountain climbers and two I can’t remember.

Everyone got Two rounds. Leaders got 3+.
MARY: included during workout
ANNOUNCEMENTS: newsletter
COT:

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Scorpions Block Party

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WARMUP:
Mosey behind Panera, along the way doing
Karaoke / Butt Kickers / High Knees / Toy Soldiers

Circle up for SSH / Imperial Walkers / Cherry Pickers / Windmills

THE THANG:
Mosey beside LPL pond for a Webb homage to <@U01FDRQSQG3> . Merkins Accumulator in cadence w 4 shoulder taps each side per Merkin:
1 / 4
2 / 8
3 / 12
4 / 16
5 / 20

Mosey to gravel lot.

Partner up, one PAX runs length, does 5 burpees, runs back, while other PAX does exercise with coupon (stone block):

1. Curls
2. Squat thrusts
3. Tricep curls
4. American Hammers

Switch each time so both partners do all exercises.

All PAX together:

Lunge Walk length of lot with coupon, stopping at each of 8 cones to do 3 diamond merkins on block.

Lunge Walk back length of lot with coupon, stopping at each of 8 cones to do 3 Scorpion Dry Docks, alternating legs at each cone.

Mosey back around the park, stopping for:
Flutters
LBCs
Peter Parkers
Parker Peters
Scorpion Dry Docks

Throw in a short sprint up hill between the red signs.

MARY:
Wicked awesome Bohx Cuttaz

ANNOUNCEMENTS:
Bethel
AI workshop
911 stair workout
Invergence
Convergence
HIM Camp
Christmas Party
D2D rumblings

COT:
Praise for kids back home visiting from school, healthy grandkids on the way. Prayers for family, friends, and colleagues recovering from covid, or seeking best path of treatment and recovery from cancer.

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NOT better on paper

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WARMUP:
Warm up consisting of the usual suspects, stretching, merkins, planking and shoulder taps

THE THANG:

Mosey around lot to front of stage

Dips on edge of stage

Wall sits, one pax lunge walks to edge and jogs back

Webbs on stage
Merkins and shoulder taps (6 rounds)
Big boys American hammers (6 rounds)

Here’s where it really got stupid:

7s on the hill
MOD reverse bear crawl up the hill- TERRIBLE IDEA
Burpees at the top (welcome relief from crawl bears) and 4 ct flutters at the bottom (too easy)

MARY:
Flutters and Freddy Mercurys

ANNOUNCEMENTS:
Invergence and convergence, bethel men’s shelter

COT:
Principle #5

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Alcatraz OG’s

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Warmup with a short mosey, windmills, imperial walkers, merkins, plank stretches, and then off to the hill.

Modified Dora: using the top half of the hill.

  • Half the group does big boy sit-ups, half the group runs a lap. Flip flop.
  • Round 2:  Flutters for two laps.  Flip flop.
  • Round 3: LBC’s for three laps.  Flip flop.

A few rounds of step ups on the backstop benches, with a set of dips and a set of decline merkins.

Over to the wall where we had the opportunity to sit against the wall while taking turns critiquing both technique and form during individual bear crawls.

Q swap, and Jekyll took us straight to the Wheel-o-pain.  Credit and respect to Funhouse!
Everyone completed at least two full rounds of the wheel performing exercises at each spoke, lunge or bear crawls to the hub,  for 5 burpees and mosey tot he next spoke.  #brutal.

Thanks @Masterpiece for the opportunity to lead.

Praise for all of our blessings, including this community of men. Prayers for marriages, those sick, injured, or struggling, and those supporting them.

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Cards at WEP

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WARMUP: Stretchy things
THE THANG: Lap around park stopping at swings alternating between 20 merkins and 20 squats. Mosey over to lot in front of old springs building. 17 bombjacks, 17 plankjacks,and 17 v-ups. Take a lap. Repeat with 15s then again with 13s. One additional round of 17 dips, 17 calf raises, and 17 flutters them mosey back to amphitheater. Simple in between card game. Start with a pot of exercises (laps, burpees, merkins, squats, lbcs). Flip 2 cards and PAX wager if next card is between the values. If next card is inbetween, then group does wagered exercises and pot is reduced. If card is outside, group does wager but pot grows. Intention was to do everything left in the pot when cards were done but I overestimated both number of reps and basic card math of PAX. I’ll try this again but I learned I need to make some adjustments.
MARY:
ANNOUNCEMENTS:
COT:

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