Tag: Minuteman

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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10-20-30 Back to Back Days

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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.

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AKA hills and running

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WARMUP: nah
THE THANG: trail runners hit the trail. Path for runner was down Munn, into the school, ran all the way out the back by the pull up bars. Then down Harris and up Jackson. Then either to Massey or through WEP and back down Harris. Some got a little extra in old and new Kingsley.
MARY: nah
ANNOUNCEMENTS: fast 5 today!
COT: completed at the beginning so kind of

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Webb-o-rama ’til the Sun Rises

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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.

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$100,000 Pyramid (Scheme)

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WARMUP:
Seal Jacks, Moroccan Nightclubs, Cherry Pickers, Windmills

THE THANG:
The amphitheater has 11 stone “benches”. An index card with 2 exercises was placed on each stone. One at a time, a pax bear-crawled to a stone to retrieve a card, while other pax planked from elbows until he returned.

All pax then did those 2 exercises together:

Index cards:
1. Merkins 30 / Sumos 30
2. Derkins 20 / Lunges 20
3. Carolina Dry Docks 20 / Bomb Jacks 20
4. Burpees 15 / Flutters 60
5. Dips 20 / LBCs 40
6. Shoulder Taps 20 / Freddy Mercury’s 40
7. Step Ups 20 / American Hammers
8. Peter Parker 30 / Al Gore (60 sec)
9. Flying Squirrels 20 / Box Cutters 20
10. Side Lunge 20 / Mtn Climbers 30
11. Parker Peter 30 / Reverse Lunge 20
each side

MARY:
Throughout

ANNOUNCEMENTS:
Bethel tonight, Vuvu’s fastest 5k next week

COT:
Praises and prayers for aging parents and praises for Boogie’s son getting accepted for a semester abroad in Spain!

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Pyramids at DP

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Mosey to the Sunbelt Lot

Warmarama followed by Pyramid of Pain circling the lot between reps

Pyramid of Pain

Take 1 lap after completion of each exercise

Jump Squats x 10
Flying Squirrels x 20
Carolina Dry Docks x 30
Flutters x 40 (Double Count)
Merkins x 50

Jumping Lunges x 50 (25 each leg)
Freddy Mercury x 40 (Double Count)
Dips x 30
Derkins x 20
Bombjacks x 10

Plank Up for 1 minute

Mosey home

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