Tag: Double D

Takes Two to Tango

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WARMUP: the usual — SSH, MTN climber, stretching, hillbillies, IWs, Moroccan nightclubs
THE THANG: plank walk along stone wall, step ups, plank walk up back along stone wall, derkins, mosey/dip/bear crawl/dip series, nur/dip/crawl bear/dip series, mosey to stairs, run upstairs/burpees/downstairs/merkins series, mosey to retail for core at each door series, return to amphitheatre with lunge/monkey humper series
MARY: yes, she showed up late and left early
ANNOUNCEMENTS: Cannoli run!!! Sign up!
COT: prayers for dying family members and those left behind plus graduating high schoolers

Blessed to have Dojo among the pax! He’s the cornerstone of Dawn Patrol. Thanks for being here this am, brother!

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Elders on Foot

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THE THANG: 3+ mile run on the Zipper route
COT: Good convo re uphills and downhills of life and the fact that our world has many elderly people and not enough elders.

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Running

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WARMUP: no
THE THANG: running
MARY: water
ANNOUNCEMENTS: yes
COT: yes

we counted everyone who launched or participated in COT. Some ran, some are in middle management and had a meeting. I was told B.O.B. was in attendance.

Dave Mustaine is overrated
Alex Skolnick is underrated

Looks like we made it,
Barry Manilow

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Patrolling Kingsley at Dawn

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WARMUP: SSH, Hillbillies, a new funky Merkin thing
THE THANG: Short Mosey Loop to Firepit that included bear crawl along the mural. At COT SSH, Hillbillies. Mosey to stairs on hill. Each pax did stairs twice and calling out exercises for other pax while they climbed. Mosey to COT, ladder at ampitheatre. 5 decline shoulder taps, 10 dips, 10 Derkins, 10 step ups.
Mosey to back parking lot. Did rounds of pulling random cards from a bucket with heavy items and running. The burpees and manmakers were plentiful. Back to COT and repeat the ladder.
MARY:
ANNOUNCEMENTS: RH convergence, Jaeger, CANNOLI RUN!
COT: yessiree

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Block Burpee Blast @ Ring of Fire

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WARMUP: The Usual
THE THANG: Block and burpees
MARY: Run the hill
ANNOUNCEMENTS: Newsletter
COT: Cake Boss send off

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Spring Breaking

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WARMUP: 10 burpees, SSH, 10 burpees
THE THANG: Run some stair laps repeatedly around the building with Corkscrew, partner style with 1 partner doing exercises and the other running. Ran to bottom of road below LPL, then worked our way up the hill with bear crawls, lunges, reverse bear crawls and other fun, sprinted home. Finished off with 11s comprised of Knee-Tar-Ndyaes and Big Boys.

COT: great to have Cable Guy back out along with Pirate and the Cyclops shield lock crew enjoying extra sleep and a post during spring break.

2nd of 2 Qs on the day for YHC. Grateful to have Cyclops and Old Bay along for both!

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35 reps for 35 years

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WARMUP: Run up 160 around back of WEP on the north end, plank in parking lot
THE THANG: we ran hill repeats with 15 squats at top of stairway to heaven and 10 box cutters at stop sign in parking lot entrance plus 5 burpees in parking lot each time pax reach the middle between hills. After 2 rounds of hills, run a lap around WEP. Rinse and repeat. Run home.

COT: Solid effort by all pax. 6 pax who posted were met by 3 runners at COT.

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