Grip, Rip and Roll

AO: Dawn Patrol

When: 2025-06-07

QIC: Liquor

PAX (7): Butterknife, Dark Side, DREAMER, Dutch Oven, Liquor, Stroller, Yokel

Preamble:

Since I did the D-Day honor beatdown at The Boneyard, some had asked if I was going to do the same beatdown at Dawn Patrol. The answer to that is no, there are other fun things I want to do. So I pulled out my Notes app on my phone and began away on things I had planned out on this humid morning. Also, it was great to see Dutch Oven out again after rolling his ankle. Great to see you, Dutch Oven!

Warm-O-Rama:

Mosey around the parking lot, with butt kickers and high knees, then circled up to do the following:
  • 15 SSH
  • 10 Hill Billies
  • 10 Windmills
  • 10 Weedpickers
  • 10 Toy Soldiers
  • Arm Circles (OYO)
  • 10 Michael Phelps (OYO)

The Thang:

#1 The Burpee Run: PAX were instructed to run 4 laps around the entire soccer field. When a PAX finishes lap 1, do 10 Man Makers. Run 3 more laps, after each lap, do 10 burpees. #2 Grip, Rip and Roll: PAX were instructed to come out to the middle of the field, line up on the outline of the center circle. We then did Grip, Rip and Roll (a merkin with the cinder, then rollover and do a chest press with cinder, that is one rep). We did this in a counter-clockwise direction, 30 reps. Then, clockwise, 30 reps. #3 Top Gun: I found this in the Exicon. Perform 10 reps each of 6 coupon exercises (i.e. Curls, Rows, Deadlifts, Overhead Press, Thrusters and Lunges) for 10 minutes. Repeat the 6 coupon exercises throughout the entire 10 minutes. At each minute, do 3 Burpees, then pick up the exercise you left off on and keep going. #4: Stoney Stairs: Since some were asking to do exercises on the Stoney Stairs, we went to the Stoney Stairs. Staring from the bottom, we did the following exercises at each floor of the stairs: 40 dips, 30 Irkins, 20 Derkins, 10 Merkins, and 5 squats. Rinse & Repeat. We then headed back to the flag and did Mary until time was called.    

COT:

Prayers for Dutch Oven's ankle; it is a lot better than it was a couple of weeks ago, and still could heal up some more.

Naked-Man Moleskin:

It is always fun to lead you all at Dawn Patrol. Doing a beatdown, while chatting and sharing laughs on a Saturday in the gloom, is super refreshing. Really starts my weekend off in the right way. Thank you all for coming out! Till next time, Liquor out!

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