Tag: Minuteman

Crawl-Climb-Conquer

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WARMUP: 100 SSH
THE THANG:

5 cones spaced ~15 yards apart
Bear crawl from cone to cone
Perform cumulative exercises at each cone:
Cone 1: squats – 10
Cone 2: humpers – 20 IC
Cone 3: CDD – 15
Cone 4: LBCS – 15 IC
Cone 5: Hand-Release Merkins – 10
Forward and reverse ladder format

Took a lap to the apartments and back

Round 2

Lunge walk – MOD

Cone 1: Carolina Dry Docks – 10
Cone 2: Shoulder Taps – 10
Cone 3: Squats – 10
Cone 4: Crab Cakes – 10
Cone 5: Hand-Release Merkins – 10

took lap

Round 3

MOD – Burpee bear crawl

5 reps this time
CDD
Big Boys
LBCs
Shoulder taps
HR merkins

MARY: couple- bacon learned how to count
ANNOUNCEMENTS: trout 2 trout, hog & coyote
COT: Luka, Matteo mental health

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Ok it’s 061……what??!?

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WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee

Mosey to the Pike Electric lot

THE THANG: Rugby sprints and swings
Part 1 – rugby sprints

6 rounds – an exercise called in cadence, then a sprint to the middle pole, then a cool
Down jog (soft j) to the far pole
Round 1 – Merkins
Round 2 – Low slow squats
Round 3 – Diamond merkins
Round 4 – Monkey humpers
Round 5 – Lunges
Round 6 – sumo squats

Mosey to WEP swings

At each swing, 5 reps of an exercise, 10 reps of an exercise and 15 reps of an exercise. PAX made all the way around the park.

Total number of swings: ALL OF THEM

Total number of Reps: ALL OF THEM

Even squeezed in a stop at the statue of a historic fort mill figure. It may or may not have been from Spitz’s original home. PAX did monkey humpers facing East.

Mosey to COT

MARY: She wasn’t there. Open to all men.
ANNOUNCEMENTS: You bet.
COT: Remains the 5th core principle as disclaimed at 0615.

YHC was a bit off from the later start time but good to have some built in “disruption” on occasion to build our durability.

The message left with the PAX with was:
The best fruits of this life are an unstained character and acts for the common good. As leaders, what are we doing to cultivate the former and initiate the latter?

Thanks for the call <@U78QN5XU5> . :eye:

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Running with scissors

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WARMUP: listening to Twister talk
THE THANG: running and listening to Twister talk
MARY: was listening to Twister talk
ANNOUNCEMENTS: yes, official (corporate was present)
COT: yes, pre and post

Welcome FNG, Shaqaroni

Looks like we made it,

Barry Manilow

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My Pet Rock

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WARMUP:
Mosey to main road beside the pond, then SSH, Seal Jacks, Windmills

THE THANG:
Mosey to rip rap pile. PAX picked a rock, then we did 15 in cadence of each:

– Derkins (feet on rock)
– LBCs (holding rock)
– American Hammers (holding rock)
– Curls with rock

Mosey up base of parking lot hill, then:

– 5 man-makers (modified) with rock – burpee then a squat to overhead press

Mosey to top of the hill, then:

– 5 man-makers (modified) with rock – burpee then a squat to overhead press

Repeat: 5 more at base and 5 more at the top, then return rocks to the pile.

Mosey to roundabout and partner up, then:

– 1 PAX bear crawls the roundabout while partner does Derkins off the wall, then switch.
– 1 PAX lunge walks the roundabout while partner does LBCs, then switch.
– 1 PAX bear crawls the roundabout changing half way to lunge walk, while partner does American Hammers, then switch.

Mosey to pier behind Napa, then:

– Walk the Plank – PAX lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)
– Plank the Walk – PAX reverse lunge walk the pier (2-3 at a time) and then run back, while the other PAX plank it up. (Repeat until all PAX have lunge walked.)

MARY:
Present throughout

ANNOUNCEMENTS:
Dawn Patrol on Tuesdays @ 6:15 am is now a boot camp format and the AO has moved to WEP.

COT:
(With cameo from <@U5GURQX88> on IR.) Ongoing interviews, parents health, Luka’s ongoing treatment

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The Wetter the Better

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WARMUP: Brief COP and stretching by the bandshell

THE THANG:
We made our way around WEP stopping for fun in some traditional old school ways.

From the path along 160 at the far end we Inch Wormed across the field towards the hill. Midway across we rose and sprinted to top of hill.

Jacob broke out his ladder for us and we climbed it with burpees and flutters.

On the way back to starting point we stopped at playground for a series of laps around it including core exercises — Freddys, shoulder Taps, big boys, LBCs .

We made it over to Stairway to Heaven where we lunge walked stopping for squats at each light post (5, 10, 15, 20, 25).

We concluded with Round the Clock Merkins on the curb.

MARY: Yes, she beat us up for the final 4 mins.

ANNOUNCEMENTS: Tortoise + Hare, Hog + Coyote, DP Tuesdays now at WEP every week

COT: It was a wet day with rain soaked park and more falling throughout the workout. Pax pushed each other with no complaints. Time Machine completed his first post at DP and his Daily Double!

Thanks for putting in the work men!

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Return of the buckets

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Six young men enjoyed running thru Kingsley this morning, picking exercises out of three different buckets spread out around the campus. The required number of burpees was achieved and there was little complaining.

Prayers for graduates, travel for families coming to town, C Kasum is moving a kid to Pensacola. Big weekend.

Don’t forget about the lawn mowing at the Care Center and Thursday night Bethel Shelter meal is coming up.

Aye

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Homage & Something New

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Combine some of the greatest hits from previous Qs at Dawn Patrol and mix in something new.

WARMUP:
Mosey by the pond to staircase:
SSH, Windmills
Bear crawl the stairs
Imperial & Hillbilly Walkers

THE THANG:
Mosey back to Amphitheater:
Jack Webb

Mosey to fire pit:
WALK THE PLANK
One PAX lunge walks the pier up and back while the rest of the PAX do burpees.

Mosey back to Amphitheater:
Lieutenant Dan

Mosey to fire pit:
PLANK THE WALK
One PAX reverse lunge walks the pier up and back while the rest of the PAX do flying squirrels.

I should have had us do planks instead of burpees and flying squirrels, for a perfect double entendre. Dang it Bobby! Next time…

MARY:
Good mix followed by some yoga and stretching.

ANNOUNCEMENTS:
Tomorrow’s AI deal with Old Bay & Cornerstone.
After next week Tuesday Dawn Patrol is moving to WEP @ 6:15 am and will become a boot camp.

COT:
Praise for family’s good health, grandkid on the way. Prayers for wisdom and discernment with work projects and talking on new responsibilities.

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A beautiful morning for a run …

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WARMUP: coffee for me
THE THANG: it was a perfect morning for a run, YHC did 5, Vuvu did 8-10. I gave a route and then did not follow it. Instead, down Munn (great warm up mile), left on Harris, flat, down, UP, left on Ardrey, nearing WEP I saw the boss and his merry band warming up, my pace increased … in the opposite direction, back on 160 (sidewalk nearly complete), N on 21 to the back entrance to Kingsley, around the long way, almost home and I was summoned by the fast guys rounding up. Reversed for a minute, and return
MARY: bought me coffee
ANNOUNCEMENTS: kind of
COT: discussion of cruise lines and diva amenities

Looks like we made it,

Barry M

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4 corners

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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

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Angry Assassin

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5 pax enjoyed buckets of pain around Kingsley, launching from the amphitheater for today’s version of Dawn patrol. Angry, being awake since 3:30, I tried to take it out on the guys just a little but it was child’s play for everyone except for the excessive burpees.

We did announcements that we have all read from the newsletter. We lifted prayers for aging parents who need attention, family members who are struggling with some stunning news, and friends/co-workers who are suffering. Importantly, we also prayed for our children.

-30-

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