WARMUP: none
THE THANG: 2 Runners 4 Ruckers
MARY: None
ANNOUNCEMENTS: D2D Celebration Saturday 12:00
COT: Prayers for Cable Guy
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Tag: Jekyll
Gratitude Reminder
- QIC: Double D
- When: 2024-02-20
- Pax: Backdraft, Cobra Kai, cornholef3, Double D, Jekyll, oldbay, Quack Attack, Sprocket
- Posted In: Dawn Patrol
WARMUP: None. Only HIMs, none needed
THE THANG: 3 runners tackled 4-5 miles down Jackson, up Harris, back via spratt and misc trek through Whiteville Park.
5 ruckers tackled the Jackson/Harris/Massey loop plus some WEP time.
All left COT under the initial rays of Mr Sun up at least 1-0 on the day. Sprocket and Old Bay left up 2-0 after a double down.
COT: Blessed by the presence of Cornhole! he reminded all pax of the truly powerful source The Fort is to fuel each of us. he knows it well bc of the absence in his daily life since his move to Chester. may those of us who drink from this fountain truly appreciate what it offers!
Thanks to virgin Dawn Patrol pax (Quack and CK) for adding DP to their itinerary. we’re gaining traction — 8 pax is a new site record!
Thanks to Cake Boss for passing the baton to me in his absence. always an honor to lead.
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Metal 🤘🏻
- QIC: Jekyll
- When: 2024-02-16
- Pax: Cohiba, Dojo, Drop Thrill, Jekyll, Liberty Bibberty, Lighthouse, Ringer, River Rat, RollOff, Sprocket, SugarBug, Wooden Leg
- Posted In: The Hive
WARMUP: SSH, merkins, arm circles, squats
THE THANG: Tabata 60 secs on, 60secs off:
Halo, Merkin, swing, Flutter, Row, LBC, Goblet Squat, Jump squat, Single Leg Dead lift, Alt Lunge.
We got through 2 rounds of this full body upper middle and lower workout. Lots of great mumble chatter mostly about the hair metal play list. Let’s just say it was a generational divide!
All worked hard and felt it the next day.
Aye! Jekyll
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Better late than never. Thanks Double D for the guidance to get this posted.
- QIC: DeLorean
- When: 2024-02-13
- Pax: Cakeboss, Clickbait, DeLorean, Jekyll, oldbay, Twister, White Lightning
- Posted In: Dawn Patrol
WARMUP: No warmup, got right to it.
THE THANG: 2 Ruckers, 5 runners for a trip to Kingsley and back. Great mumble chatter with a beautiful sunrise.
MARY: Mary did not show up….AGAIN!!
ANNOUNCEMENTS:
COT: We prayed for OldBays wife’s healing, Dam to Dam participants safety and strength & Protection and guidance for our 2.0’s.
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Complacency
WARMUP: stretch, ssh, merkins, mosey with dynamic movements
THE THANG: 100 merkins, 90 squats, 80 flutters, 70 cdd’s, 60 alternating lunges, 50 American hammers, 40 shoulder taps, 30 Bobby Hurleys, 20 big boys, mosey back to cot 10 burpees.
MARY:
ANNOUNCEMENTS: don’t get complacent and keep your form was our focus.
COT: DD and an issue at work, Old Bays M.
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Rip Curl, Brah
This week’s Dawn Patrol Tuesday installment was a run with 3, 4, and 5 mile options.
-Launch to Harris Street to Harris x Munn then return: 3 mile
-Launch to Harris to Munn to 160 to Startex: 4 mile
-Launch to Harris to Munn to 160 to Harris to Ardrey to Startex: 5 miles
We had 5 for 4 with a Doubledown and 1 Code Brown.
Come join at 0615 and tell your friends who need it!
Aye
Jekyll
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Out-and-back Zone 2 Run
THE THANG:
Simple run form Veteran’s Memorial Park to toward 77 on 160 (taking the long-way around WEP). ~4 miles, but add a loop or 2 through down-town to get 5 miles (like Vuvu did). For several pax, the jog was light enough to keep their heart rate in Zone 2.
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A borrowed borrowed backblast Q
- QIC: Jekyll
- When: 2024-01-16
- Pax: Backdraft, Barry Manilow, Bass-o-matic, Boogie Down, Jekyll, Senator Tressel, Twister
- Posted In: The Ballroom
WARMUP: ran around parking lot then had COP with usual suspect exercises
THE THANG: Do exercise then take a lap
100 merkins
90 squats
80 LBC
70 CDD
60 squat jumps
50 hammers
MARY: LBC, flutter
Was a great morning to be out. Thanks for the opportunity @boogiedown
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No SSH
- QIC: Band Camp
- When: 2024-01-03
- Pax: Backdraft, Badlands, Band Camp, Bass-o-matic, Cobra Kai, Everest, Falcon Crest Ryan_F, Funhouse, Gekko, Jekyll, Joe Lyons (F3 Long Duck), Masterpiece, Rebound, RollOff, Shady, skipper, Vuvuzela
- Posted In: Clydesdales
WARMUP: Naw, but maybe we should? Warming up is good
THE THANG: Run
MARY: No
ANNOUNCEMENTS: Yes
COT: Check
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Pick a card, any card
- QIC: Crystal Lake
- When: 2024-01-02
- Pax: Assassin, Backdraft, Barkley, Crystal Lake, Jekyll, Joe Lyons (F3 Long Duck), Rebound
- Posted In: colosseum
WARMUP: 10 windmills
20 navy jacks
20 hillbilly walkers
10 cherry pickers
10 low slow squats
Mosey down road
stop at curb and do 15 merkins hands on curb in cadence
Mosey
Stop at next curb 15 calf raises in cadence
Mosey to track in school
THE THANG: Card game
MARY:
ANNOUNCEMENTS: Dam to dam, Wine dinner
COT: Mother in law health, marriages, kids in school
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