Tag: Minuteman

Pick your poison

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WARMUP: SSH, IW, Hillbillies, MC, merkin
THE THANG:

Nosey to stairway down from Epic where we did Apollo Ono, Side lunge, mogul jumps while trading off sprints up and down the stairs.

Next OB and MM traded off picking a spot to run to where the other pax then called an exercise. YHC called varying count of burpees at every stop before running to the next spot.

MARY: done inside Thang
COT: lots of praises, prayers for kids starting college and returning to work after baby birth, prayers for being a better husband

Jekyll was missed. He’ll certainly bring some form of misery back to DP soon.

Thanks to OB and MM for the fellowship and push throughout a cold morning!

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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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Boxing Day Double Q

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WARMUP: Boxing Day background from Gump
THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises included box jumps, boxing jabs, upper cuts, Box straddle hops, dips, derkins, squats, windmills, box cutters, and more
MARY: yes, included throughout
ANNOUNCEMENTS: some
COT: yes! It was great to have Flounder and his son (Emeritus Nantan of Cape Fear region — Gump) lead the pax. Good spirit and energy among the pax, including several Double Downers. We missed Jekyll who was FR with inlaws for holidays.

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Christmas Eve Convergence at The Yard

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WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B…

Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex
Switch Q’s at 1/2 mark

THE THANG:
Group 1 (Farmers only):

Group 2 (Suplex):
Cocaine Bear Crawls to the 50 (2 merkins at each 5yrd). Al Gore till the 6
Mary #1: 12 Hello Ladies (IC), 24 Plank Jacks (IC), 12 BBSU & 24 Heel-taps (OYO)
Go right into….
Burpee Broad Jumps (3 & 3) to end zone
Plank till the 6

R.2
Crane Carries to 50: back to back, 1 runs while other flutter kicks (swap @ 25… mod. to piggyback if needed)
Mary #2: 12 AmHamms (IC), 24 Gas Pumpers (IC), 12 Dying CockRoaches & 24 LBCs (OYO)
Go right into…
Other man in Sparrow Run.
@ end zone: 12 Imp-Squat-walkers (IC) 24 or something else (improv.)

MARY: done w/in Thang
ANNOUNCEMENTS: Newsletters… Merry Christmas!
COT: held (5th core principle)

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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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Bring the Heat

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WARMUP:
Side Straddle Hops, Windmills, Imperials & Hillbillys

THE THANG:
Mosey towards hotel and around buildings with karaoke, butt kickers, high knees, circle back to stairs.

Dora
5 trips up & down stairs, partner doing:
Merkins
Carolina Dry Docks
Burpees
Flying Squirrels
Plank

5 more trips up & down stairs, partner doing:
LBCs
Flutters
Box Cutters
American Hammers
Elbow planks

Mosey to Panera parking lot.

Ladder with Burpees and Low Slow Sumos at ends, alternate bear crawl and lunge walk in between.

Mosey to gravel parking lot.

3x – Run perimeter @ 90%, jog a lap to recover
3x – 100% sprint up the hill, jog back to recover

Mosey back towards COT

Bonus: Derkins and Dips on the bench by the pond

MARY: no time for her today

ANNOUNCEMENTS: Baxter Gnome Run New Years Day, Bethel Men’s Shelter 1st Thursday each month, Dam 2 Dam in Feb

COT: pray for kids in college, newly married, looking for new job

:fire: :fire: :fire: Mini hot sauce bottles awarded as certificate of completion!

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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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