Category: The Ballroom

A borrowed borrowed backblast Q

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WARMUP: ran around parking lot then had COP with usual suspect exercises
THE THANG: Do exercise then take a lap
100 merkins
90 squats
80 LBC
70 CDD
60 squat jumps
50 hammers

MARY: LBC, flutter

Was a great morning to be out. Thanks for the opportunity @boogiedown

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Repetition Rounds in the Rain

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WARMUP: Mosey around the lot followed by warm up exercises.
THE THANG: After each round of exercises, run the parking lot loop.
1. Bear Crawls – Carolina Dry Docks
2. Duck Walks – Cyclist Squats
3. Alligator Merkins – Peter Parkers
4. Crawl Bears – Mountain Climbers
5. Walk Lunge (reverse lunge walk) – Dead Lifts
6. Dips – Derkins
7. Plank – Parker Peters

MARY: Box Cutters, Flutters
ANNOUNCEMENTS: Give Blood, Q-Source
COT: Yes

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Not so moderate

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WARMUP:
– SSH / CP / IW / walk to hill with sandbag, various modifications along the way
THE THANG:
– the hill: PAX with sandbag up the hill and down, other PAX do various exercise, rinse+repeat, back to COT
– tabata: 45+15 sec x4 = 1min with 1 min “rest” consisting of 5 burpees. exercises: squats, MC, wildcard, LBC. 4 sets of above
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Dancing by Myself

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The parking lot was empty this morning at the Ballroom except for one other car. Barry arrived early to get some mileage on the track.
I gave myself a quick disclaimer and proceeded to mosey around the parking lot, circled up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs).
Next, the main event. Perform an exercise, run a lap around the parking lot.
Exercises with reps:
100 Merkins
90 Squats
80 LBCs
70 CDDs
60 Squat Jumps
50 American Hammers
40 Hand Release merkins
30 Jumping Lunges
20 Flutters
10 Burpees
extra credit
20 Squats
30 LBCs

Barry joined half way through after completing his running workout.

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Buckets of sprints

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4 attended today’s Ballroom. We headed to the football field at Pleasant Knoll. At end end zone was a bucket o HIIT-ish instructions for running such as:

Run to 30 (yard line) and sprint back
Run to 50 and walk to 100
Run to 100 (yards)

Etc

Each pax pulled a slip of pain from the bucket and we all did as instructed.

We ended up with 2.2 miles.

Back at the flag we did a few @airborne hip pain stretches.

All enjoyed and look forward to my next Q at ballroom.

Prayers for Christmas traveling: Boogie to Manhattan 🗽, Tater to Flo-rida 🐊 Harry C to Wisconsin 🧀 , me to Chuck-town.

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Slow is Smooth, Smooth is Fast

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WARMUP: Yes, it was cold and these bones don’t move without waking up the muscles and joints first.
THE THANG: BassO posted the morning after eye surgery with a plan to get some fellowship at the start and finish and walk the school campus solo in between due to an activity restriction from his doc. His plan became the perfect timing mechanism as the other 5 worked in short bursts interspersed with periods of catching up to BassO on the move. We did lots of core, lots of Moroccan Night Clubs, a sequence on the benches, and a series on the picnic tables as we traversed campus. Along the way we swapped experience and wisdom around the benefits of slowing down even as the season, the economy, and the world in general send us messages to speed up. Sawdust was a man of wisdom and humor throughout:
1. From one of his military leaders: ” Slow is smooth and smooth is fast”
2. He researched the proper form of Moroccan Night Clubs while interacting with a dual citizen from Morocco last week.
3. He skillfully pointed out that the planet in the sky Tater was asking about was “Your Anus”. Could there be a better way to start a dark, still, cold Tuesday morning?
MARY: Yes, we wore her out!
COT: Read your newsletter, then show up somewhere outside the Gloom!

Thanks for the invite Boogied Down and for keeping The Ballroom hot!

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Slow is Smooth, Smooth is Fast

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WARMUP: Yes, it was cold and these bones don’t move without waking up the muscles and joints first.
THE THANG: BassO posted the morning after eye surgery with a plan to get some fellowship at the start and finish and walk the school campus solo in between due to an activity restriction from his doc. His plan became the perfect timing mechanism as the other 5 worked in short bursts interspersed with periods of catching up to BassO on the move. We did lots of core, lots of Moroccan Night Clubs, a sequence on the benches, and a series on the picnic tables as we traversed campus. Along the way we swapped experience and wisdom around the benefits of slowing down even as the season, the economy, and the world in general send us messages to speed up. Sawdust was a man of wisdom and humor throughout:
1. From one of his military leaders: ” Slow is smooth and smooth is fast”
2. He researched the proper form of Moroccan Night Clubs while interacting with a dual citizen from Morocco last week.
3. He skillfully pointed out that the planet in the sky Tater was asking about was “Your Anus”. Could there be a better way to start a dark, still, cold Tuesday morning?
MARY: Yes, we wore her out!
COT: Read your newsletter, then show up somewhere outside the Gloom!

Thanks for the invite Boogied Down and for keeping The Ballroom hot!

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4 corners of full body work

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WARMUP: SSH, IW, HBW, Merkins, stretching, run to bleachers, longes, squats
THE THANG: 4 corners, first, 2 rounds lower body exercises, next 2 rounds, upper Boddy exercises, last 2 rounds, core exercises, run back to COT
MARY:
ANNOUNCEMENTS: christmas patty, goof tournament, read newsletter.
COT: prayers for work and family members.

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11-11

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WARMUP: Mosey to the gym entrance – windmills (I/C & trucker-approved) and Cherry pickers (I/C). Mosey to the back of the school at bus loop – imperial walkers, hillbilly walkers and low slow squats with Moroccan night clubs all in cadence. Mosey to benches for dips I/C and Bulgarian split squats (Single count)

THE THANG: at the poles varying exercises of 11’s were completed in pairs. Mode of transport between the poles was lunge walking and lieutenant Dan’s. Every 3 sets or so – YHC called mosey around the car loop.

After completing the poles pax moseyed to the basketball court for four corners of 11 & 11 – notable callout of gas pumpers at one corner by twister.

From there – PAX Moseyed to the dumpster where pax did 20 d/c monkey humpers (facing footloose of course).

Mosey to gym entrance for dips and a little Broga- but just a little.

Mosey to cot for Mary

MARY: a few of airborne’s hip exercises and a inner thigh stretch brought us to 0600

ANNOUNCEMENTS: yes
COT: 5th core principle

Thanks for the call Boogie Down. Always an honor to lead.

👁️

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Smokin Ballroom

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG: Cheese Shredder,
The following exercises were done in groups of 3 with 10-15-20 rep counts: Dips, Plank Jacks, Mountain Climbers, Squats, Step Ups, Calf Raises, Merkins, Derkins, and Carolina Dry Docks. After each round we ran around the parking lot.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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