Tag: Jekyll

Sure you don’t want to just grab a coffee?

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WARMUP:
Goofballs
Low slow squat
Low slow merkins
Let’s get outta here, it’s cold

THE THANG:
4 corners around Kingsley loop:

2 rounds, 20 reps each of

Corner 1 – Upper Body
Merkins
Derkins
CDDs

Corner 2 – Leg Day
Squats
Lunges
Sumo squats
Good mornings (hello dawn patrol)

Corner 3 – Gut
Big boys
Flutters
Hello Dollies
Plank jacks

Corner 4 – Get some (just 1 round)
SSH
Burpees
Bear crawl

Repeat – we got to Leg day a 2nd time

MARY:
Sprint the last 100 yards or so back to COT

ANNOUNCEMENTS:

COT:

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Phi Slamma Bama

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WARMUP: The first 10 mins of the ruck
THE THANG: We continued the ruck for another 35 mins covering the Alabama route rolling back down Main St and then up around the Pharmacy and back home. No official Strava results but certainly close to 3 miles. Pax moved briskly throughout to keep the heart beating and the body warm. Nice job by all pax!

Great to have Bacon out for his first post at DP.

MARY: Nah
ANNOUNCEMENTS: D2D, wine event, etc
COT: yes!

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4 corners of Pain

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She was a balmy 31 degrees. I was the only one wearing shorts. Go figure. Great to see so many faces at DP!
WARMUP: run to sunbelt parking lot. Standard array of SSH, IW, squat, cherry pickers, arm circles, merkins. Some karaoke thrown in for good measure to get blood pumping on cold morning.
THE THANG: 4 corners with reps of 25 each. Run between the corners. Squat, Carolina Dry Docks, Merkin, Mountain Climbers.
MARY: yep with some stretching
ANNOUNCEMENTS: Charity Wine Dinner fundraiser Feb 6th at Epic. Sign up is in 2nd F channel.
COT: Bella, sunrises, family travel, the Pax.

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Round Robin

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Perfect weather morning for 4 PAX to show their mettle
WARMUP: pearls on a string
THE THANG:

Jekyll: Curls, overhead press, tricep extension, bent over row at the rock quarry.

Old Bay: Suicide series with merkins and seal jacks

Minute Man: Lunge walk/ bear crawl series

Minute Man: Dips/ derkins/ step up series

MARY: Freddie mercury, box cutters, heals to heaven, LBC
ANNOUNCEMENTS: Charity Wine Dinner Feb 6th st Epic. Signup genius in 2nd F channel
COT: 2.0s

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Dirty McDeuce and Joe

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WARMUP: Brief COP to loosen up, esp for Short Sale after flying in middle seat back from Greece.
THE THANG: Main Event was a Dirty McDeuce sequence filled with various Merkins, squats, lunges, core and of course four runs between the 4 sets of 3 exercises. We covered N, S, E, and W on the runs.

Wrapped up with 90 secs of Burpees to ensure Old Bay met his USDA RDA for those.

MARY: She was present throughout

ANNOUNCEMENTS: Clave Boss, Bethel Shelter, holiday party

COT: yes, followed by coffeeteria to celebrate sustainability of Dawn Patrol across 2024!

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Accumulator

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Mosey toward back of Lash parking lot. Stop for some COP warmup:
– SSH
– Windmills
– Mountain Climbers
– Maybe some more? Can’t remember

Mosey to very back of Lash Exercises:
1 rep at 1st island
2 reps at 2nd
3 reps at 3rd…etc.
Always bear crawl between islands 4 and 5
After exercise at 7th island, mosey back to star

Rinse and repeat with following exercises.

1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins

Mosey back to launch point for Mary (each pax picked an exercise.

Total of 3 miles today!

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Bacon Talk

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WARMUP: Mosey to Sunbelt parking lot. SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, low slow squat.
THE THANG: Dora in parking lot – 100 merkins, 150 squats, 200 LBCs. Wall sits with alternating bear crawls and calf raises. Mosey back towards flag… on the way back – bear crawls and lunges between light poles. Plank and alternate running up stair and back down, al gore while stairs, calf raises while stairs, mosey to pond, dips on bench, finish with ab exercises.
MARY:
ANNOUNCEMENTS: Read newsletter – Christmas party, street clean up, bethels, convergence, etc.
COT: Lots of talk of what we’re thankful for + prayer requests and praises… family and relationships.

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Ruckin Around

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Day started in the dark and finished in the light. Dawn!
WARMUP: none
THE THANG: 2.2 miles downtown. A few stops for squats
MARY: none
COT: prayers and praises for jobs, families, marriages, and the nation as today is voting day.

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