WARMUP: no
THE THANG: many miles
MARY: same as Joe
ANNOUNCEMENTS: Bethel, BBBB, trash p/u
COT: pre
WARMUP (at the flag)
Run to the SBUX parking lot
Run to the Hotel / Stairs / EPIC
THE THANG: Partner up! (Chipper)
Round 1:
Round 2 (halved):
Round 3 (halved again):
Back to COT for a bit of Marry
WARMUP: 8 or so exercises to get the blood flowing
THE THANG: mosey down to circle and partner up
1) runs up hill
2) does Freddy mercurys
Flip flop
Mosey across the street
1) bear crawl up hill and run back
2) merkins
Flip flop
Mosey to entrance to parking deck
Jacobs Ladder
6 bomb jacks at c
Top of hill
1 merkin st bottom of hill
Return to previous two spots for a rinse and repeat
Two sprints back to COT
MARY:
She was a fine girl….or was that Brandy??
ANNOUNCEMENTS:
4 Bs and an Uber
Bethel
Trash pick up
COT:
Pray for men to lead well and do the small things well to attain the big goals
Partner work. Alternating stationary exercises with cumulative counts to 80 (usually), and a run to different places for burpees.
WARMUP: old men stretching
THE THANG: running, 4mi on the low end, 16 on the high end
MARY: still a no show
ANNOUNCEMENTS: Bethel, BBBB, trash pick up
COT: pre
6 for coffee, Frittata and cinnamon rolls
WARMUP: chit chat with Twister
THE THANG: running, all runners
MARY: was not present (again)
ANNOUNCEMENTS: Bethel and BBBB
COT: coffee
WARMUP: all the favs
THE THANG: 11s with stairs, wall sits with bear crawls, laps with sets of 12 merkins,12 squats, 12 big boys
MARY:
ANNOUNCEMENTS: newsletter
COT: Lords Prayer
Have participated in the Dawn Patrol workouts for a few months now. Noticed one thing missing at most workouts, gear. Remedied that this morning.
WARMUP: Started at COT with the usual suspects
THE THANG: Set-up gear in stations in the first parking lot at the top of the hill. Asked the PAX to partner up. Partner 1 performs the exercise at a station while Partner 2 runs down the hill and then back up to relieve Partner 1 – flapjack, then move to the next station. Everyone pushed hard and made it through all stations plus 1.
AB Wheel
Shoulder Rows in Squat Position w/ Heavy Rope
V-Sits w/ 10/lb Med Ball
OH Squats w/ Cindy
KB Swings w/ 35lb KB
Triceps Extensions in Ski Position w/ 12lb DBs
Reverse Lunges w/ 20lb Weighted Vest
OH Press Toss w/ 60lb SB
Single Arm Lawn Mower Pulls w/ 45lb DB
American Hammers w/ 10lb Handled Ball
Alternating Snatches w/ 35lb DB
Slam Ball w/ 30lb Slam Ball
Squats w/ 30lb Ruck
Curl to Press w/ 45lb Plate
MARY: No time
ANNOUNCEMENTS: 4Bs, Trash Pickup, Bethel Serve
COT: STK!
WARMUP: 100 humidity
THE THANG: 3 mile loop past Print shop, Ft mill church of God, and reverse Alabama
MARY: nope
ANNOUNCEMENTS:
COT: prayers and praises.
WARMUP: yes
THE THANG: running
MARY: no
ANNOUNCEMENTS: yes
COT: yes