Tag: Double D

10×10 in Kingsley

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WARMUP:
5x SSH
Butt Kickers
High Knees
Shuffle left/right

THE THANG:
10 exercises, 10 reps each (4 count, so technically 20 – yes The Pirate). Pax do first exercise then run loop (upstairs, with a burpee, then back). Round 2, do first and second exercise, then run. Round 3, do first, second and third, then run. Exercises listed below.

10 Mountain Climbers
10 Squats
10 Shoulder taps
10 Seal Jacks
10 Hello Dollys
10 Plank Jacks
10 Bomb Jacks
10 Merkins
10 LBCs
10 Burpees

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Ok it’s 061……what??!?

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WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee

Mosey to the Pike Electric lot

THE THANG: Rugby sprints and swings
Part 1 – rugby sprints

6 rounds – an exercise called in cadence, then a sprint to the middle pole, then a cool
Down jog (soft j) to the far pole
Round 1 – Merkins
Round 2 – Low slow squats
Round 3 – Diamond merkins
Round 4 – Monkey humpers
Round 5 – Lunges
Round 6 – sumo squats

Mosey to WEP swings

At each swing, 5 reps of an exercise, 10 reps of an exercise and 15 reps of an exercise. PAX made all the way around the park.

Total number of swings: ALL OF THEM

Total number of Reps: ALL OF THEM

Even squeezed in a stop at the statue of a historic fort mill figure. It may or may not have been from Spitz’s original home. PAX did monkey humpers facing East.

Mosey to COT

MARY: She wasn’t there. Open to all men.
ANNOUNCEMENTS: You bet.
COT: Remains the 5th core principle as disclaimed at 0615.

YHC was a bit off from the later start time but good to have some built in “disruption” on occasion to build our durability.

The message left with the PAX with was:
The best fruits of this life are an unstained character and acts for the common good. As leaders, what are we doing to cultivate the former and initiate the latter?

Thanks for the call <@U78QN5XU5> . :eye:

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My Pet Rock

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WARMUP:
Mosey to main road beside the pond, then SSH, Seal Jacks, Windmills

THE THANG:
Mosey to rip rap pile. PAX picked a rock, then we did 15 in cadence of each:

– Derkins (feet on rock)
– LBCs (holding rock)
– American Hammers (holding rock)
– Curls with rock

Mosey up base of parking lot hill, then:

– 5 man-makers (modified) with rock – burpee then a squat to overhead press

Mosey to top of the hill, then:

– 5 man-makers (modified) with rock – burpee then a squat to overhead press

Repeat: 5 more at base and 5 more at the top, then return rocks to the pile.

Mosey to roundabout and partner up, then:

– 1 PAX bear crawls the roundabout while partner does Derkins off the wall, then switch.
– 1 PAX lunge walks the roundabout while partner does LBCs, then switch.
– 1 PAX bear crawls the roundabout changing half way to lunge walk, while partner does American Hammers, then switch.

Mosey to pier behind Napa, then:

– Walk the Plank – PAX lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)
– Plank the Walk – PAX reverse lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)

MARY:
Present throughout

ANNOUNCEMENTS:
Dawn Patrol on Tuesdays @ 6:15 am is now a boot camp format and the AO has moved to WEP.

COT:
(With cameo from <@U5GURQX88> on IR.) Ongoing interviews, parents health, Luka’s ongoing treatment

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The Wetter the Better

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WARMUP: Brief COP and stretching by the bandshell

THE THANG:
We made our way around WEP stopping for fun in some traditional old school ways.

From the path along 160 at the far end we Inch Wormed across the field towards the hill. Midway across we rose and sprinted to top of hill.

Jacob broke out his ladder for us and we climbed it with burpees and flutters.

On the way back to starting point we stopped at playground for a series of laps around it including core exercises — Freddys, shoulder Taps, big boys, LBCs .

We made it over to Stairway to Heaven where we lunge walked stopping for squats at each light post (5, 10, 15, 20, 25).

We concluded with Round the Clock Merkins on the curb.

MARY: Yes, she beat us up for the final 4 mins.

ANNOUNCEMENTS: Tortoise + Hare, Hog + Coyote, DP Tuesdays now at WEP every week

COT: It was a wet day with rain soaked park and more falling throughout the workout. Pax pushed each other with no complaints. Time Machine completed his first post at DP and his Daily Double!

Thanks for putting in the work men!

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Return of the buckets

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Six young men enjoyed running thru Kingsley this morning, picking exercises out of three different buckets spread out around the campus. The required number of burpees was achieved and there was little complaining.

Prayers for graduates, travel for families coming to town, C Kasum is moving a kid to Pensacola. Big weekend.

Don’t forget about the lawn mowing at the Care Center and Thursday night Bethel Shelter meal is coming up.

Aye

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Homage & Something New

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Combine some of the greatest hits from previous Qs at Dawn Patrol and mix in something new.

WARMUP:
Mosey by the pond to staircase:
SSH, Windmills
Bear crawl the stairs
Imperial & Hillbilly Walkers

THE THANG:
Mosey back to Amphitheater:
Jack Webb

Mosey to fire pit:
WALK THE PLANK
One PAX lunge walks the pier up and back while the rest of the PAX do burpees.

Mosey back to Amphitheater:
Lieutenant Dan

Mosey to fire pit:
PLANK THE WALK
One PAX reverse lunge walks the pier up and back while the rest of the PAX do flying squirrels.

I should have had us do planks instead of burpees and flying squirrels, for a perfect double entendre. Dang it Bobby! Next time…

MARY:
Good mix followed by some yoga and stretching.

ANNOUNCEMENTS:
Tomorrow’s AI deal with Old Bay & Cornerstone.
After next week Tuesday Dawn Patrol is moving to WEP @ 6:15 am and will become a boot camp.

COT:
Praise for family’s good health, grandkid on the way. Prayers for wisdom and discernment with work projects and talking on new responsibilities.

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Old FM

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3 was the count for ruck exploring an old FM neighborhood for the Tuesday 06:15 edition of Dawn Patrol.

Looking forward to the Italian festival, and prayers for job searches, graduating students, and family relationships.

Thanks to both Double D and Jekyll for the opportunity.

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4 corners

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WARMUP: ran the loop pearls on a string style with SSHs and squats
THE THANG: Four corners. We ran to the Sunbelt parking lot. The four corners were mountain climbers, Carolina Dry Docks, squats and merkins. We did an accumulator 5, 10, 15 reps then ramped back down 10, 5. Ran back to amphitheater and stretched for last 5 minutes.
MARY: not this time
ANNOUNCEMENTS: Cannoli Run, Street sweep(meet at Harris Street Park), Fort Mill care center needs volunteers for yard work.
COT: Spring, graduates, family trips

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But what about the blocks?

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WARMUP:

4 minute warning and then a 2 minute warning

Started with mission of F3

Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership

DISCLAIMER

Warmup

SSH/WINDMILLS/MERKINS

THE THANG:

Mosey to pull up bars

Went over 5 core principles

3s
(or 4s as I was informed)

Pull ups
Kraken burpees at bottom of hill

10 min

Webb

Chin ups x 1
Mike Tyson’s x 4

4 rounds increasing every round

10 min

Take cindies to benches

Overhead carry

Tabata

Derkins
Blockee step ups each leg
SSH
Irkins
BSS- Bulgarian split squats
Each leg
Derkins again

10 min

Leave blocks

Indian run around parking lot
Ending at ROTC
Lazy Dora

Wall sits while 1/2 the group runs to retrieve 1/2 the blocks
On wall Cindy stays in motion (in hindsight I could’ve split the groups more effectively to leave them closer together to pass block more easily)

10 min

Bear crawl back to COT
MARY:

Bandcamp took the newer pax through MARY counting exercises
ANNOUNCEMENTS:
Trash pickup, Tortoise & Hare, Murph

COT: yes

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