Tag: Pusher

Masters Party at Dawn Patrol

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A tradition unlike any other…The Masters. This time of year is one of my favorites. The weather starts to turn warmer. The trees and flowers start to bloom. People start coming outside of their homes. And the NCAA tournament concludes right into my favorite sporting event of the year, the Masters. With this in mind, I thought I would prepare a Weinke inspired by the tournament. I borrowed some of this from Warning Track and others via reviewing their backblasts.

Weather – chilly 39 degrees at launch

Disclaimer given during lots of mumblechatter

COP
SSH x 30 – this is the standard
IW x 10
Cherry Picker x 10
CDD x 10
Mtn climber x 10

Mosey to the “tee box”

In honor of the Masters, we played the front 9 holes revealing the name of each hole, the yardage and par. Pax chose the club necessary for the shots based on the following criteria:

  • Woods including Driver – 10 merkins
  • Long Irons – 10 jump squats
  • Short Irons – 10 Big Boys

When arriving on the green, Pax were given the following options:

  • 2 Putt – # of burpees for par
  • Birdie – no burpees but must answer a trivia question correctly
  • Bogey – penalty if a trivia question was missed which equated to twice the amount of burpees

#1 Tea Olive – 495 yards Par 4
#2 Pink Dogwood – 575 yards Par 5
#3 Flowering Peach – 350 yards Par 4
#4 Flowering Crab Apple – 240 yards Par 3
#5 Magnolia – 495 Yards Par 4
#6 Juniper – 180 Yards Par 3
#7 Pampas – 450 Yards Par 4
#8 Yellow Jasmine – 570 Yards Par 5
#9 Carolina Cherry – 460 Yards Par 4

Had to cut it short after 8 holes but the Pax were even par with 3 birdies, 3 bogeys and 3 pars.

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VO2 Max Training at Clydesdales

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Many, and I do mean many, of the Pax rucked today. Those who did not ruck participated in V02 max training.

Warmup to Kingley
Stretch for 5 minutes
Loop around Kingley
12 minutes of hard running
Run walk back to COT

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Baseball and Boston music

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WARMUP:
SSH
Arm circles
Michael Phelps
Low slow squats
Catchers
Broga

THE THANG:
Farmer carry to parking lot
Planks with sandbag drag 2x

Stations and Exercises (Baseball-Themed):
• Home Plate – “Batter Up Swings”: Single-arm kettlebell swings – 12 reps per arm (alternate arms each inning). Focus on explosive hip drive, as if powering a base hit.

MOT farmer carry

• 1st Base – “Steal the Base Lunges”: Kettlebell reverse lunges – 10 reps per leg (hold kettlebell goblet-style at chest). Step back into lunge, drive forward—mimicking aggressive base advancement.

MOT duck walk

• 2nd Base – “Double-Play Thrusters”: Kettlebell goblet squat to overhead press – 12 reps. Squat deeply, then explode upward while pressing the kettlebell overhead (like turning a double play).

MOT bear crawl with bell toss

• 3rd Base – “Tag-Out Rows”: Single-arm kettlebell bent-over rows – 12 reps per arm. Hinge at hips, row the kettlebell to your side (as if fielding and throwing out a runner).

MOT Lunge walk

In between each rounding of the bases we did a mosey, flutters and other exercises to pause

Took 4 trips around the bases with the final straight farmer carry

MARY:
Was done

ANNOUNCEMENTS:
Bethel
CSAUP
ruck
Tortoise and hare

COT:
Health
Travel
Family

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Sutton x 3

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WARMUP:
THE THANG: Sutton rd to Sutton Place and return on Sutton
MARY:
ANNOUNCEMENTS: >, QvQ, Bethel
COT: prayers and praises

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Sutton x 3

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WARMUP:
THE THANG: Sutton rd to Sutton Place and return on Sutton
MARY:
ANNOUNCEMENTS: >, QvQ, Bethel
COT: prayers and praises

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Sutton x 3

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WARMUP:
THE THANG: Sutton rd to Sutton Place and return on Sutton
MARY:
ANNOUNCEMENTS: >, QvQ, Bethel
COT: prayers and praises

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Unlit lights

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WARMUP: yes! Absolutely it was windy and cold. We would mosey and then wall sit dor everybody to catch up. As soon as the last guy arrived and sat down against the wall we were up and running again to another random location. Bonsai openly wondered if that was all I had planned. We did it for so long.

THE THANG: truth is: when I Q a moderate I often see who is present and budget our workout accordingly. In the spirit of a moderate, I kept all the counts to 10 or under and the mileage limited. These guys are strong.

The main portion was built around light poles and additive work. We were doing merkins and squats, adding an additional rep each light pole

At pole six and pole nine we stopped even though the lights weren’t on. I made a reference to how some men in our community are like those light poles: present but their light has gone out. Being among F3 guys is like standing in a well lit parking lot. A ton of dudes on fire accelerating.

But are we invigorating male community leadership if we don’t continue to reach out to those guys whose light has dimmed? The sad clowns among us need F3!

So, at every light pole we came across that was out—we did six merkins and nine squats. Turns out there are a lot of light poles at this AO in need of new bulbs or more power. I’m not sure what the metaphor is for sad clowns needing a new bulb or more power, but let’s keep working on EHING them and we can ask after their fifth or sixth post.

Closed with Bulgarian split squats, core work, and some mobility that is always a crowd favorite

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Very creative

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WARMUP: nah, we pledged the flag
THE THANG: ran to FMHS and back with 2 exercises at the stops below – exercises were 10 merkins, 10 big boys.

  • John’s gas station at the top of Massey
  • Little baby Jesus church
  • Park at the bottom of the hill
  • Light at the top of Harris
  • At the pull up bars
  • Split the group for 10 pull ups – one group ran down to the light at the school entrance, one group did a lap around the back parking lot – then each group swapped and ran the route and did the pull ups
  • Back to the bottom of Harris
  • To the top of Harris at Aubrey
  • To the parking lot at pike

Finished up with down the hill at Massey, then up at 90%
MARY: nope
ANNOUNCEMENTS: csaups and newsletter
COT: uhaul, kids growing up, Harry Carey’s wife’s bday!

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Unlit lights

Leave a comment

WARMUP: yes! Absolutely it was windy and cold. We would mosey and then wall sit dor everybody to catch up. As soon as the last guy arrived and sat down against the wall we were up and running again to another random location. Bonsai openly wondered if that was all I had planned. We did it for so long.

THE THANG: truth is: when I Q a moderate I often see who is present and budget our workout accordingly. In the spirit of a moderate, I kept all the counts to 10 or under and the mileage limited. These guys are strong.

The main portion was built around light poles and additive work. We were doing merkins and squats, adding an additional rep each light pole

At pole six and pole nine we stopped even though the lights weren’t on. I made a reference to how some men in our community are like those light poles: present but their light has gone out. Being among F3 guys is like standing in a well lit parking lot. A ton of dudes on fire accelerating.

But are we invigorating male community leadership if we don’t continue to reach out to those guys whose light has dimmed? The sad clowns among us need F3!

So, at every light pole we came across that was out—we did six merkins and nine squats. Turns out there are a lot of light poles at this AO in need of new bulbs or more power. I’m not sure what the metaphor is for sad clowns needing a new bulb or more power, but let’s keep working on EHING them and we can ask after their fifth or sixth post.

Closed with Bulgarian split squats, core work, and some mobility that is always a crowd favorite

TClap |
0

Very creative

Leave a comment

WARMUP: nah, we pledged the flag
THE THANG: ran to FMHS and back with 2 exercises at the stops below – exercises were 10 merkins, 10 big boys.

  • John’s gas station at the top of Massey
  • Little baby Jesus church
  • Park at the bottom of the hill
  • Light at the top of Harris
  • At the pull up bars
  • Split the group for 10 pull ups – one group ran down to the light at the school entrance, one group did a lap around the back parking lot – then each group swapped and ran the route and did the pull ups
  • Back to the bottom of Harris
  • To the top of Harris at Aubrey
  • To the parking lot at pike

Finished up with down the hill at Massey, then up at 90%
MARY: nope
ANNOUNCEMENTS: csaups and newsletter
COT: uhaul, kids growing up, Harry Carey’s wife’s bday!

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0