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.
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
1.9 mile loop with 5 ruck pain stations
10 lunges
10 curls
10 Merkins
10 flutters
10 overhead press
WARMUP: Ruck to WEP
THE THANG:
Lap around WEP
Jacob’s Ladder with ruck on hill (squats, bear crawl, merkins)
Lap around WEP
Ruck back through FM Town buildings and millstone park back home
MARY: she stayed in the fartsack today
ANNOUNCEMENTS: Hmmm…
COT: Yes!
WARMUP: Mosey and then SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, merkins, walk the dog, honeymooners, etc.
THE THANG: Utilizing 3 islands in the parking lot behind Panera, we did 10-20-30s. Exercises included – mountain climbers, squats, lunges, LBCs, flutters, CDD with running between each station. Example 10 squats, run, 20 squats, run, 30 squats. Sprints, karaoke, and nur all mixed with between stations. Mosey to the multi story retail area and dora – mountain climbers, squats, LBCs. Mosey to Amphitheatre – dips, step up, merkins 2 sets. End with Mary and stretching.
MARY: American hammer, box cutters, supermans, hello dollies
ANNOUNCEMENTS: Read newsletter.
COT: Prayers and praises, end in prayer.
WARMUP: None
THE THANG: we rocked, and I made the packs to several exercises at at least two stops. They grumbled.
MARY: None
ANNOUNCEMENTS: Cannoli Run
COT: We prayed and I do not recall the specific intentions
WARMUP:
10x SSH
10x Windmills
10x Imperial Walkers
10x Cherry Pickers
10x TRUE Sumo Squats
THE THANG:
4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio)
Cone 1- 1 Burpee : 4 SSH
– >> Bear crawl to next station
Cone 2 – 1 Big boy sit up : 4 American Hammers
– partner wheelbarrow to next station
Cone 3 – 1 Knee tar N’Diaye : 4 Squats
– partner wheelbarrow to next station
Cone 4 – Traditional Jack Webb –
– >> Run Around front of shops then around to first station
Instead of doing all 10 reps at once, we broke it up into 3 rounds.
Round 1: 1-5
Round 2: 6-8
Round 3: 10 (skipped 9 since we ran out of time).
Great work by all men. Thanks for the chance to lead, Jekyll.
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.
WARMUP: Short mosey around amphitheatre, down path by pond around fire pit and back with some exercises along the way and short COP. Mosey to stairs in strip where Epic sits.
THE THANG: Figure 8 loop that includes a run upstairs, lunge walk to right end, run downstairs back to starting point, run upstairs, bear crawl to left end, run downstairs and back to starting point. One core exercise.
We did rinse/repeat of this route a total of 7x with some mods to vary the lunges and to include some crawl bears.
Mosey home
2 mins of burpees or flying squirrels
MARY: She finished off each lap
ANNOUNCEMENTS: Convergence Fri for leadership transition, Jaeger on Sat
COT: Always! Some added reflection by YHC on “Home” my word for 2025 and DOAH added some thoughts on his word “Grace”
It was great to have pax pushing themselves and each other throughout. Also a treat to have DOAH for his first ride along with the Dawn Patrol (his 2nd workout of the morning!).
Grateful for presence of each of you men. SYITG!
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