WARMUP: sit in the trucks with the heat on
THE THANG: mostly running, typically
MARY: Jane’s Last Dance
ANNOUNCEMENTS: yes
COT: pre
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)
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
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!
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!
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!
WARMUP: None
THE THANG: After COT, Spud, Minuteman, and Vuvuzela hit the trails. The rest of the Pax headed west on 160 for about a mile and took a left on Front Street. We took a circuitous route mostly through the Baxter neighborhood and hit good hills at Gardenia and New Gray Rock. After a quick pit stop at Starbucks, we finished with a loop around Kingsley and ended back at Panera. Approx 6 mi.
MARY: None
ANNOUNCEMENTS: Christmas Party Dec 21.
COT: Prayers for Zach and Abbie as they continue long rehab. Prayers for the group running now (safety) and for Pax running the Lake Haigler 12 hr. Prayers for the USA as we transition to a new president and for the people of Ukraine, Israel, and Palestine. The great fall weather and good fellowship today was a great way to start a Saturday morning.
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.
WARMUP: COP with SSH, MTN climbers and other fun
THE THANG: mosey through Kingsley retail down past roundabout to hill below parking garage for a Jabocs ladder with Sumo Squats and Burpees.
Next we moseyed to Sunbelt Rentals lot for some bear crawls around the island 4x with some monkey humpers and CDDs
Finally we returned to launch point for Mary
MARY: Am hammers, flutters, Rosalita
ANNOUNCEMENTS: Xmas party, Thanksgiving convergence, BBQ and Bourbon
COT: always!