Tag: Double D

9 Round – open at F3

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WARMUP: Mosey to the police station side lot

Exercises in cadence
Windmills
Cherry Pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Low slow squats
Moroccan night clubs from peoples chair position
Plank
Merkins
Down dog, 6 inches, up dog, Regular
Shoulder taps
Down dog
Recover

Mosey to the Pike Electric lot above veterans park

THE THANG: 9 rounds of 30
PAX ran to the end of the lot for an exercise then did a down and back returning for the 2nd round and so on up to round 9. The count was 30 on each exercise – fitting since the date was 9/30.

Round 1 – lunges (15 per leg)
Round 2 – squats
Round 3 – monkey humpers
Round 4 – Carolina dry docks
Round 5 – LBC’s
Round 6 – fluttahs
Round 7 – merkins
Round 8 – shoulder taps
Round 9 – 11 burpees, 10 boxcutters inward and 9 boxcutters outward

Mosey to the wall for 2 rounds of wall sits and gratitude

Mosey to the top of the hill into WEP
5 burpees oyo – just because

Mosey down to the COT lot
10 makhtar ndjais I/C
5 burpees – just because

MARY: even though it is open to all men there was time so each pax called an exercise I/C which took us to 0700

ANNOUNCEMENTS: You bet – read your newsletter

COT: You had to be there. Always the 5th core principle.

Thanks for the call Minuteman. Honored to lead a fine group of HIM. :eye:

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Burned Bright!

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WARMUP: Various back stretches to loosen up in cadence.
THE THANG: Classic bootcamp without running, merkins, or burpees. 6 flights with 5 themed exercises each of MMA, Cardio Broga, Plyometrics, Lower Body Burn, and DirtDog ( got wet and dirty in the grass.) Mix of single count and cadence.
MARY:
ANNOUNCEMENTS: Convergence, Gold tournament.
COT: Prayers for health and illness recovery, job opportunities, and marriages.

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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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There and back again

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WARMUP: a couple announcements and plenty of kibitzing
THE THANG: munn to Harris through Sutton place to Sutton view into mason’s bend, did a little loop in there and the headed back

Ruckers probably just walked where they wanted to, that’s what they do
MARY:
ANNOUNCEMENTS:
COT: lot of guys are proximate to some health issues at the moment. We had a good share about that, which is one of those things that we get to do around here

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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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The 6 Rights make a Left Baxter Loop

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WARMUP:

THE THANG: Run 3.2 miles on large Baxter loop :
Market
R on Gardenia
R on Morris Hunt
R on Downing
R on Berkshire
R on Tuckerton
R on Richard’s Crossing
Back to COT
MARY:
ANNOUNCEMENTS:
COT: fight or flight – what is your choice today?

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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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Riding the Storm Out

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WARMUP: none, we just got after it
THE THANG: We had a rowing machine and 6 stations. One pax was always rowing while others worked at their own station. One minute cycles then rotate. Stations included SSH w/bricks, man makers, OH press w/Cindy, OH clap w/bricks, Monkey humpers, goblet squat
MARY: yep — flutter, penguin, Superman, shoulder taps

After 30 min BD, pax shared adversities we’ve experienced — death, sickness, high risk pregnancies, addictions, marriage challenges, job losses, relocations, mental health struggles. Only 4 pax and yet we’ve seen a lot of adversity!!! Hope in these chapters came through other people, seeing the unexpected good things that emerged, holding onto faith, caring counselors, F3 brothers, staying present each day, counting the wins and not looking too far ahead.

ANNOUNCEMENTS: HIM Camp, Invergence, grass cutting at FMCC

COT: as always, 5th core principle

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