WARMUP: windmill, cherry pickers, imperial walkers, merkins
THE THANG: ruck miles with pain stations(10 x merkins, curls, overhead press, flutters and LBC
MARY: american hammer
ANNOUNCEMENTS: dam to dam, Valentine’s day wine
COT:
Woke upon 1/1 feeling healthy so I decided to just jump back in and take the Q at my home away from home.
Warmup was pretty basic
SSH
Windmill
Seal jacks
IW
Michael Phelps
Mount Climbers
Mosey to the hills past the apt complex.
Pendulum routine.
One side of the hills start at 20 reps then decrease by 4 each lap thereafter.
Werkins
Lunges
Flutters
Plank jacks
Run to the other side stopping in the middle for a squat… which increases by 1 rep each trip.
Other side start at20 reps decrease by 4 each lap
Diamond merkins
Calf raises
BBS
Shoulder Taps
Everyone got through it all with just enough time to get back to COT.
Thanks to all who showed. It was great getting back out there. Don’t take it for granted men. Being able to get out there and work is invaluable to your mental health as much as it is to your physical health.
See y’all out there!
:punch: :punch: :punch: :punch:
WARMUP: Standing at start waiting for Pusher to get his act together
THE THANG: We completed a holiday lights ruck through FM. Along the way we shared some low points, burdens, disappointments from 2024 with a fellow pax. We did Gravediggers at the start for the hole to bury those burdens and then Gravediggers again at WEP to cover them up. Lots of spirit and energy throughout from the pax!
MARY: yes, 2 mins at end
ANNOUNCEMENTS: NYD convergence
COT: prayers and praises Cspan style around the group. Coffeeteria afterwards at Humble Cup. A great wrap to Year 1 of Dawn Patrol!
WARMUP: SSH hillbilly windmill merks
THE THANG: 1+ miles of light post pain station. Rucks with sandbag coupon passes
MARY: two rounds
ANNOUNCEMENTS: happy new year!
COT:
WARMUP: traditional
THE THANG: feats of strength and airing of grievances
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: traditional
THE THANG: feats of strength for Fetivus
MARY: Christmas Vacation Trivia
ANNOUNCEMENTS:
COT:
WARMUP: Killed some time with usual fare in pkg lot while Mainframe and Pusher fixed the wrinkle in their panties
THE THANG: Ran past the golf course (with some exercises along the way) to the lower part of the trail that goes up the hill from Tega Cay Drive to the tennis courts. We did hill repeats with squats at the bottom and burpees at the top. We did so many that Dark Helmet cried and our Q (YHC) lost count. Then we did some more. And then more. When Fishstix proved to be unbreakable, we ran past tennis courts, out the golf course entrance and down the road back to Runde with some exercises along the way.
MARY: Flutters in parking lot for last 2 mins
ANNOUNCEMENTS: Pusher is leading 8 Blocker exercise 1st Sat of Jan at Panera after workouts.
COT: Falconcrest brought our FNG Slurve who showed up in a golf cart but somehow we have him baseball name. Thanks for the EH! Let’s get him back out this week!
We addressed the One Word topic throughout, including examples of random words that don’t motivate and thoughtful words that do. Pusher added some best practices, Senator gave his solid plug for Why F3 still matters to him in his 13th year. Finally DOAH stuck the landing with a heartfelt example of how F3 and One Word can come together in mysterious ways to make Impact.
A great morning for all present. You were missed Uber!
Bing probably has a much more interesting version of all this, but suffice it to say, it was a good time. I went first half and Bing ended the hour. It’s not going to be a great backblast, but it will capture the fact that there were men there and what their names were. That’s gotta count for something…
WARMUP:
We did.
THE THANG:
We lifted some stuff. Then Bing made us do a lot of Bear Crawling and something called a “Pit of Misery”. Hateful stuff…
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.
WARMUP: Parking lot mosey with 20 SSH IC, 15 Moroccan NC IC, 15 IW IC, 15 HW IC
THE THANG: Started at Dollar Tree with 30 Merkins, Mosey to Pet Groomer with 30 Squats, Mosey to Dogtopia with 30 LBC’s. Rinse & Repeat for 5 rounds. 2.13 miles total.
MARY: Yes, all sorts of stuff
COT: Yes
WARMUP: Parking lot mosey with 20 SSH IC, 15 Moroccan NC IC, 15 IW IC, 15 HW IC
THE THANG: Started at Dollar Tree with 30 Merkins, Mosey to Pet Groomer with 30 Squats, Mosey to Dogtopia with 30 LBC’s. Rinse & Repeat for 5 rounds. 2.13 miles total.
MARY: Yes, all sorts of stuff
COT: Yes