Tag: Spike

Patrolling at Dawn

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WARMUP: Yog to upper WEP lot for a little of this/little of that. Included a sliding scale of Burpees OYO
THE THANG: Head down dark path to hill running up to Ardrey St. Ladder of 7s with Merkins at top of path, Big Boys at bottom. Mosey to Amphitheater stage for 4 corners. 10 reps each corner, bearcrawl on the sides, lunge walk across the stage. Little bit of wall sits and ended with 1/2 of Jack Webb.
MARY: minimal
ANNOUNCEMENTS: Bourbon & BBQ event, Xmas party, etc.
COT: prayers for Double D’s fam, Dojo’s household and praises for our Fort brotherhood.
So with my 10 year “manniversary” coming up, I had each of the Pax share memories of their first workouts. It was a fun group. Honored to lead.
Shortest of all Sales out.

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Slow down

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WARMUP: stretching and the regulars (10reps each)
THE THANG: mosey to sunbelt parking lot. 3 sets of each at 20 reps at various locations in the parking area.
Merkins, lbcs
Squats, American hammers
Shoulder taps, flutters
Calf raises, bicycles
Dips, leg lifts
MARY:
ANNOUNCEMENTS: news letter
COT: prayers and praises around the circle. Jobs, 2.0s aging parents

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Kingsley Apparatus and 2 FNGs

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WARMUP: SSH, WM, CP
THE THANG:
Thang 1: 40 Step-ups, 20 Erkins, 10 Derkins
Thang 2: From the front entrance at Kingsley (near RT 160), we made our way around the Kingsley Loop.
At every light post : 3 burpees
At every Fire Hydrant: 25 Squats
At every pathway intersection: 20 Merkins
At every Transformer: 25 Flutter Kicks
MARY: No Time
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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The Bodyweight Battalion

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Disclaimer Shared
WARMUP:
All reps of 10
Wind Mills
Moroccan Night Clubs
Imperial Walkers
Hillbilly Walkers
Cherry :cherries: :pineapple: Pickers
Jog to the top of hill and meet (Non-Jogging) Q at the stage

THE THANG:
3 Mini Circuits Workout 3 Rounds at Each

First Circuit- Upper Body Control
– Incline Merkins (Push-Ups) 15Reps
– Glute Bridges 30 Sec Hold
– Plank Shoulder Taps 20 Reps
– Carolina Dry Docks 10 Reps
– Rest. Rinse and repeat for a total of 3 Rounds
Second Circuit- Core & Stability
– Forearm Plank Hold – 30 Seconds
– Dead :skull_and_crossbones: Bugs :bug:- 10 Reps each Side
– Side Plank – 20 Seconds per side
– Slow Mountain Climbers- 20 Total
– Rest. Rinse and repeat for a total of 3 Rounds
Third Circuit- Lower Body Strength
– Low Slow Squats – 15 Reps
– Reverse Lunges – 10 Per Leg
– Glute Bridges- 15 Reps
– Wall Sits – 30 Secs
– Rest. Rinse and repeat for a total of 3 Rounds
Finisher – Finish Together
– Low slow squats – 10
– Merkins – 10
– LBCs – 10
– 20 Second Plank Hold

MARY: Stretch and Cooldown

ANNOUNCEMENTS: Leaders on the Link, Bourbon :tumbler_glass: & BBQ :meat_on_bone:, Read newsletter

COT: Always stay with COT

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21 Jump Street

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WARMUP: fresh mumble chatter
THE THANG: for a change of scenery some braved 21 for an out and back to Captain Steve’s. Others chose a “safer route” with a surprise sink hole. A couple rucked and one on the trails. Somehow we all made it back safe and sound!
MARY: forget about it!
ANNOUNCEMENTS: Golfers needed
COT: yeah, we did!

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Minute Man found his dog

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WARMUP: mosey around Kingsley with the following warmup throughout the mosey – SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclub, toy soilders, butt kicks, high knees, stretching, etc.
THE THANG: utilizing light poles around the loop, run forward 2 light poles and do 5 squats, run back 1 light pole and do 3 Merkins. Continue around the loop for ~ 10+ light poles. Mosey to sunbelt parking lot for Dora – 50 merkins, 75 squats, 100 imperial walkers. Mosey back towards COT. Stop on the way for a few flights of stairs while everyone else holds plank. Finish up with dips and step ups before Mary – 20 dips, 20 step up, 16 dips, 16 step up, 12 dips, 12 step up, 8 dips, 8 step ups.
MARY: everyone called an exercise – flutters, hello dolly, box cutters, Freddie mercury, body destroyer, American hammer
ANNOUNCEMENTS: golf tournament, bethels, HIM camp, etc.
COT: prayers and praises

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1 Shovelflag, 2 Qs, Triple-check, and Lots of Rocks

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WARMUP:
Jekyll started out. Standard fare for warm up before starting a mosey.

THE THANG:
Mosey down to lowest point in Kingsley area. Pax instructed to “chose wisely” from the pile of quarry rocks.

Together, pax did 3 rounds of 3-sets of exercises:
– Curls
– Overhead presses
– Tricep extension

Q stick handed over to OldBay where we moseyed up to shopping center stairs (near the hotel) to find instructions for “Triple Check”

Pax form groups of 3. From each group, 1 pax does a wall sit, one an exercise (listed below), and one runs around the shopping center building (including up the stairs). Once all pax in the group had done all positions, moved on to the next exercise. The exercises were as follows:

1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters

Times up! Head back to COT.

COT:
Shovel flag hand-off from Jekyll (co-founder of Dawn Patrol) to YHC. Big shoes to fill, and honored to have the opportunity to lead at this amazing AO.

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Courage is alive at Dawn Patrol

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Let me start by saying the weather is fantastic right now. Honestly, it perfect F3 weather. Warm enough to build up a sweat but lightly chilly enough to not sweat too much.

Nonetheless, YHC was honored to Q the DP. It was the second day of Q duties for me so there was a rinse and repeat option but I decided to leverage the area around WEP and do something a little different than yesterday.

WARMUP:
Cherry Pickers x 10
SSH x 30
Merkins x 10
Stretch
Windmills x 10

Mosey up the hill towards Sweet Baby Jesus stopping at the first stop light

10 Merkins
10 Squats
10 Monkey

Notice this will be a recurring theme and henceforth be known as the Accumulator portion.

Mosey SBJ as mentioned

3 sets of Accumulator with trips up/down the stairs in between

Brief interlude on the 5 Cs of Leadership Virtues with a focus on Courage

Partner Dora
100 Big Boys
200 Lunges
200 (due to time) LBCs

Mosey back to stop sign for accumulator

Mosey back to WEP

6 minutes of Mary including a V Cadence by Spike

Add another Accumulator
ANNOUNCEMENTS:

Read the newsletter; Be involved

COT:

All Pax shared examples of their courage. Interestingly enough, many included opportunities given in F3 which I found interesting and exciting. We are a leadership group, exhorting men to grow as leaders. That requires courage to dismiss fear and other worldly things. Let us not forget this.

Prayers for:
– KJ
– Davis new job opportunity
– Untangling our identity from work
– Grace to demonstrate courage when everyone else is fearful

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Hills

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WARMUP: Mosey to police station parking lot for SSH, windmill, imperial walkers, hillbilly walkers, Merlin’s, cherry pickers. Mosey parking lot by dog shelter.
THE THANG: Start of with running back and forth in the parking lot doing butt kicks, high knees, and karaoke… for the workout we used the 4 corners of the parking lot – first lap was 7 merkins at each corner then squats at each corner then LBCs at each corner and finally flutters at each corner. We then ran over to the hill in the park and did varying modes of transportation up the hill – bear crawls 2, 50% run 2, 100% run 2. Mosey back to parking lot and do a few laps of Indian runs.
MARY: American hammer, box cutters, flutters, hello dollies, LBCs
ANNOUNCEMENTS: read the newsletter
COT: prayer requests and praises

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Inchworms/Casey Kasem HIIT Parade

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WARMUP:
– SSH
– Imperial Walkers
– Scoops (5 each leg OYO)
– Elbows-to-opposite high knees (in cadence)
– Henceforth known as ‘Leprechauns’ – credit <@U78QN5XU5>
– Frankensteins (5 each leg OYO)
– Calf-raises (in cadence)

THE THANG:
– Inchworms (to opposite end of parking lot)
– Each set will start together (starting positions – move)
– Group #1 – Bear crawl or lunge walk to next parking lot island
– Group #2 – Curb Alperts
– When the last Group #1 PAX arrives he calls ‘FLAPJACK’ and then
– Group #1 – Curb Alperts
– Group #2 – Bear crawl or lunge walk to Group #1
– Last PAX to arrive calls ‘RECOVER’
– Subsequent rounds alternate Curb Alperts and Big Boys
– Proceed to end of parking lot or 6:40am
– Mosey to flag (go around the Panera building)
– 5 burpees
– Mosey to area behind Kingsley Apartments along a course known only to Casey Kasem
– For every speed bump encountered:
– 15 merkins
– 20 shoulder taps (single count)
– 25 squats
– For every crosswalk encountered
– 10 flutter kicks (count on leg)
– 15 Freddie Mercuries (count one leg)
– 20 LBC
– Mosey to Courtyard intersection then sprint to flag
– Bombjax, Sealjax, Windmills, one burpee

MARY:
throughout

ANNOUNCEMENTS: HIM Camp, Golf tourney, Invergence, Convergence

COT: Marriages, job searches, family health, state of our nation

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