Moderate My A$$ Kickin April

WARMUP: SSH, Imperial Walkers, Windmill, Moroccan NC, and Strawberry Pickers.
THE THANG:
Phase 1: Cheese shredder 2 Rounds
Phase 2: 4 Corners of Doom:
1st Corner: Peter Parkers and Lunges
2nd Corner: Shoulder Taps and Seal Jacks
3rd Corner: Donkey kicks and Carolina Dry Docks
4th Corner: Mountain Climbers and Tricep Dips
2 Rounds with reps at 10 during Round 1 and Bear Crawl as mode of transportation and 20 reps during Round 2 with mode of transportation being the Crab Walk.
Phase 3: Dora:
100 Merkins
200 Squats
Clock was the other partner not doing exercise would run from one end of parking lot to the other.
Phase 4: Sprint
Everyone sprinted from one end of parking lot to passing the striped crosswalk. Winner chose an exercise. Kodak won and made everyone do 10 burpees.
MARY: She was afraid and didn’t show up
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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4-Square fun at The Yard

WARMUP: SSH, ImpWalk, Windmills, yoga-Merkins

THE THANG:

Appetizer:  
• Buy-in: 10 Lt. Dan (IC)
◦ OYO after this
• To end of lot: “Cocaine Bear crawl“
◦ Every powder-lines x 1-2 merkin each…
• Cash out: 10 Lt. Dan OYO

First course:

Dribble Sprints Fun
• PAX in a circle.
• 1 PAX dribbles 2 basketballs ? around the circle while everyone else performs the following exercises:
◦ SSH, LBC, WM, IW, HW, etc.

Second course:

Caterpillar-Relay” –  -ball-pass Indian runs: pax lay head-to-foot in long line, using only feet, pass ball over head, then jump up, run to join end of line.

Main course 4-square (Basket-Ballz); sidewalk chalk to seal & # 2 spaces, timer. 1 min. On/20 sec. Off. [alt: “Triangle of Doom” if fewer PAX]
• 4 pax play ES/MS style 4-square.
• Whoever is out moseys a lap before joining end of Queue
• Extra pax in Queue doing pain during 1-min & resting / shifting up during 20 seconds
• Queue stations go easiest to hardest (I.e. #1 in line does MNC)
• 1-MNC, 2-windmills,3-Imp.Walkers, 4-LSSquats….

MARY: one legged LBC complex, Shakira

ANNOUNCEMENTS: Luca 5K, cannoli run in May, other newsletter items

COT: held… Praises for youth sports victories and 2.0 birthdays

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Everyone wants to be Double D

WARMUP: Mosey around the park with the following exercises throughout – SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill.
THE THANG: Start with bear crawls at the roundabout, then the following exercises between light poles along the sidewalk (OTW to sunbelt lot) – toy soldiers, lunges, bear crawls, toy soldiers, lunges…. mosey to sunbelt lot and then do 7 of diamonds – 4 stations starting with 7 merkins at each station, then 14 squats at each station, then 21 LBCs at each station, and finally flutters at each station. Mosey back towards COT and on the way – hold plank then mountain climbers, mosey to stairs, hold plank while running up and down individually. Mosey back to COT.
MARY: Ab workouts throughout
ANNOUNCEMENTS: Read newsletter
COT: Prayers and praises and ended in prayer.

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Ruck/run

Dawn Patrol on Tuesday has a ruck or run option. FTC showed up to run!
WARMUP:
THE THANG: Head to WEP. Rucked laps around the park stopping at each swinging bench for 10 squats with ruck on.

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5.5 tested The Gauntlet

WARMUP: Dynamic Warmup included Butt Kickers, High Knees, etc. Then SSH, Hillbilly Walks, Mtn Climbers. Ended with 5 Burpees OYO
THE THANG: Mosey to loading dock for the Gauntlet (stolen from a Pusher Q many years ago). 10 exercises, 1minute AMRAP, 30 seconds rest. Exercises included SSH, Merkins, Squats, CDDs, Seal Jacks, etc.. Right down how many reps you did in a minute.
Then mosey to drop off lane for a classic Dora. Back to the loading dock for Gauntlet round 2. See if you can do one more rep than round 1.
MARY: No time for Proud Mary
ANNOUNCEMENTS: Blood drive
COT: Prayers for marriages, kids and community

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Run or Ruck or Bootcamp or All 3.

WARMUP: Started moving
THE THANG: Rucked to a parking lot, ran a loop, did accumulating exercises at each stop. 10 Merkins, 10 BigBoys, 10 Ruck Curls, 10 Dips, 10 Squats.
MARY: Nope. Landed right on time.
ANNOUNCEMENTS: Convergence at The Hive, The Jeager, CANNOLI RUN.
COT: Yes, Always

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The Joker’s Wild With Burpees

WARMUP: Abe Vigoda, Imperial Squat Walker, Mosey back & around traffic pylons, SSH,
THE THANG: Mosey to b-ball court. 4 corners equipped with F3 cards. Each corner focused on Cardio, Core, Legs, Upper Body. Nur, Ru, Side Shuffles in between each set. Soundtrack: Hall & Oates, Pat Benatar, Tom Petty, Neil Young,
MARY: Gas Pumper, Freddy Mercury, Protractor, Rosalita.
ANNOUNCEMENTS: Cannoli Run, Damn 2 Damn, Jaeger, T-Claps for <@U01ABNC7YLU>’s newborn Grand Daughter.
COT: Prayers for Guidance, Heath, Wisdom

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New Year’s Lessons and a triumphant return

WARMUP: Mosey up the back road and circle up at the light pole of YHC’s choosing.

Exercises in cadence were windmills, hillbilly & imperial walkers, low slow squats, holding people’s chairs with Moroccan night clubs, side straddle hops and seal jacks. And of course – the goofball in honor of <@U028PKR68GJ>’s glorious return to the gloom.

PAX planked for shoulder taps, single count merkins, a few Broga poses and recovered in time to mosey to the wall

THE THANG:
Lesson 1 – “the best remedy for anger is delay” – Seneca

BTTW – hold for 15 seconds and then do 5 d/c Australian Mountain Climbers in cadence, recover, walk it out, back to wall for wall sit for 30 seconds followed by shoulder presses from the wall sit position in cadence.

PAX repeated this sequence once more.

Mosey off to the next lot

Lesson 2 – “he who suffers before it’s necessary suffers more than necessary.” – Seneca

Dora with a partner – because we shouldn’t do life alone. Partner 1 exercises while partner 2 runs. Then flapjack. Rinse and repeat until all exercises were finished.

50 burpees
100 squats
150 double count flutters

All finished and we moseyed to the basketball court and circled up for abs

LBC’s in cadence
Flip over for Superman holds
The following three exercises were done in double count cadence keeping legs in the air at all times until the third exercise was completed
1 – 10 LBC’s in cadence
2 – 10 Hello Dolly’s in cadence
3 – 10 Rosalita’s in cadence

Quick recovery in time for some protractor holds at various angles and recover to head to COT for a 60-second stretch when 0715 was upon us.

MARY: see above, but she was not there. Open to all men.

ANNOUNCEMENTS: We’re announced. Read your newsletter.

COT: remains the fifth core principle

YHC was blessed to start to the first Saturday of 2025 with the HIM of the fort. Thanks <@U07LMG5PDQU> – for the call. :eye:

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Bury those burdens

WARMUP: Standing at start waiting for Pusher to get his act together
THE THANG: We completed a holiday lights ruck through FM. Along the way we shared some low points, burdens, disappointments from 2024 with a fellow pax. We did Gravediggers at the start for the hole to bury those burdens and then Gravediggers again at WEP to cover them up. Lots of spirit and energy throughout from the pax!
MARY: yes, 2 mins at end
ANNOUNCEMENTS: NYD convergence
COT: prayers and praises Cspan style around the group. Coffeeteria afterwards at Humble Cup. A great wrap to Year 1 of Dawn Patrol!

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Merry Christmas, ya filthy animal

Mosey, At each stop, Ask the Question– If correct, do the exercise listed. If incorrect, 5 Burpees then do the exercise
· How many ghosts show up in “A Christmas Carol?”
– Four – 10 SSHs (IC)
· In “A Christmas Story,” which department store has the item in its window that Ralphie wants?
– Higbee’s – 10 Monkey Humpers (IC)
· In the movie “Elf,” what is the name of the author Buddy calls an “Angry Elf?”
– Miles Finch – 10 Moroccan Night Clubs (IC)
· What is the name of the dog in “How the Grinch Stole Christmas?”
– Max – 10 Low Slow Squats (IC) (Incorrect)
· In “ELF” what department store does Buddy work in (before getting fired)?
– Gimbels – 10 Merkins (IC)
· In “Jingle All the Way,” what is the name of the action figure that the father is desperately trying to obtain?
– Turbo Man – 10 Mak Tar Jai (IC) – up downs/plank
· What are the neighbor’s names in “National Lampoon’s Christmas Vacation?”
– Margo and Todd – 10 American Hammers (IC) (Incorrect)
· What color is the ornament Charlie Brown puts on his tree?
– Red – 10 Hand-Release Merkins (IC)
· What is the name of the head elf in “The Santa Clause?”
– Bernard – 10 Smurf Jacks (IC) (Incorrect)
· In “A Christmas Story” what happens to Ralphie’s little brother Randy”? (multiple choice) Wear a bunny costume; Tongue stuck to a frozen pole; Falls in the snow and can’t get up? Mouth washed out with soap?
– He Falls in the Snow – 20 Calf Raises
· In the movie, “Fred Claus”, Santa’s bitter older brother was played by? (multiple choice) Vince Vaughn; Bradley Cooper; Owen Wilson, or Bill Murray?
– Vince Vaughn – 10 Wide Arm Merkins (IC)
· “The Movie, “Christmas with the Cranks” is based on a novel by what author (multiple choice): John Grisham, Norman Mailer, John Updike, Stephen King
– John Grisham – 10 Jump Squats (IC) (Incorrect)
· In, “Home Alone”, what was the name of the elderly male neighbor? Old Man Marley, Gus Polinski, Erza T Cobb; or Devin Ratray?
– Old Man Marley – 10 Carolina Dry Docks (IC)
· In the movie “Elf” what does Buddy make on the Etch a Sketch that is displayed in the store?
– Mona Lisa – 10 Singlet Merkins (6 count: Mak Tar Jai + merkin)
· Twice in “Die Hard,” Sgt. Al Powell sings a Christmas-related song to himself. What’s the song?
– “Let it Snow” – 5 Burpees (Incorrect)
· In “Christmas Vacation”, how many lights were on the Griswold house? (multiple choice) 10,000, 25,000, 50,000, or 75,000
– 25,000 – 10 Hello Dolly’s (IC) (Incorrect)
· In “Home Alone”, where does Kevin’s family go for Christmas?
– Paris – 10 Reverse Crunches (IC)
· In “The Santa Claus”, how does Scott Calvin become Santa?
– Previous Santa fell off the roof – 10 Flutters (IC)
· How many “Home Alone” movies are there? (multiple choice) 1,3,4,5
– Answer is 5 – 10 Box Cutters (IC) (Incorrect)
· What city did Miracle on 34th Street take place? (multiple choice) Boston, New York, Chicago or New Jersey
– New York – 10 Alternating Shoulder Taps (IC)
· In “The Grinch”, What is wrong with the Grinch? (multiple choice) He’s heartless and hates Christmas? He doesn’t believe in Santa? He’s turkey-intolerant? Or He can’t sneeze with mouth closed?
– He’s turkey-intolerant – 10 LBCs (IC)
· What is the highest-grossing Christmas movie of all time?
– “Home Alone” – 10 Freddy Mercury’s (IC)
· In “Christmas Vacation” what is the final spoken line? (multiple choice) “Where is Eddie?”; “Merry Christmas, kiddo”; “And to all a good night”; “I did it”
– I did it – 10 Bobby Hurleys
· In “Christmas Story”, what is the name of Ralphie’s Father?
– The Old Man – 10 Plank Jacks (IC)
· What cartoon character is a Christmas Eve staple in Sweden and is watched by millions of Swedes every year?
– Donald Duck – 10 Lunge Steps (each leg)

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