Category: The Ballroom

The Burden

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WARMUP: Side Straddle Hops, rear lunge, forward lunge, Wind Mills
THE THANG: One Pax WORKED with a 25 Pound Plate, other pax, ran, slid, and Nured 200 meters while doing a 10 count exercise at each end. Rotated pax every 200 meters. 4 rounds
MARY: Same as warm up, but with long slow stretching of hams, adductors, chest, and triceps
ANNOUNCEMENTS: Read the Newsletter
COT: Prayers for Fogerty’s Mom – Nancy (85), Bassomatics and My older Relatives, and Old Bays kids at Clemson and Liberty (Sure they crushed their exams)!

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Dedicated to Bass

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WARMUP: We gathered with a lot of F3 years under our belt. It was cold so we needed to warm up our old bones. Bass wore every particle of clothing he owed, Eddie started a new fashion trend wearing a winter hat and a ball cap on top. Old Bay was in awe with this new look, he’s been wearing 2 hats since.

We ran over to the basketball court for some warmups: SSH, windmills, cherry pickers, low slow squats, merkins, Parker Peters and I think that was it.
THE THANG: We ran back to our cars, to drop off Pusher’s hat because he was drawing too much attention from FiA, and stayed in the main parking lot.

3 sets of exercises, 20 reps:
1. Merkins
2. Squats
3. Shoulder taps (in cadence)

Lap around the parking lot, rinse and repeat, and another lap.

Ran to the back of the school by the little foot bridge for another set of 3.
1. Lunges
2. American hammers (double count)
3. Calf raises (20 in, reg, out)

Ran back up the hill and back, rinse and repeat, the ran back up the hill with a sprint.

Ran over the bridge and behind the track because I’d never been there before. Another set of 3.
1. CDD
2. Plank jacks (in cadence)
3. Seal jacks (in cadence)

Kept running behind track to the other parking lot for a rinse and repeat. Bass decided to do a lot of CDD so the shoulders got toasty.

For all the above exercises, we all rotated calling cadence…because it’s good practice and YHC didn’t have to count the entire time.

Ran back to COT.
MARY: Airborne special, which was horrible, and then some stretching.
ANNOUNCEMENTS: yep
COT: did it while sitting on the ground

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Lunge around the PKES Campus

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Runners hit the track while Booters headed behind the track.
WARMUP: SSH, Squats, MNCs, LBCs, Mtn. Climbers
THE THANG: Light Pole Bingo. 5 Merkins then lunge walk to next pole & do 10 Bombjacks. Go back to the first pole & repeat up the ladder. 15 Squats, 20 Calf Raises, 25 CDDs.
Mosey to benches in front of the school. 10 Derkins, 10 Step ups, 10 Dips. Take a lap around the parking lot. Repeat 3 times.
Ended with half of a J. Webb
MARY: 2 rounds
ANNOUNCEMENTS: read your newsletter
COT: prayers for Rebel’s wife surgery recovery, recent coworkers who got let go & our country
SS out.

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From the Ballroom Archives

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The rain was coming down at the Ballroom. Mosey to the cover at the front of the school. <@UGND8G4TD> informed me the rain would stop at 5:30, he was correct, as usual.
Puller from the archives, this workout was also executed 7-10-2018.
WARMUP:
with counts of 10-15 (depending on my wandering mind)
imperial walker, windmill, morrocan NC, LBC, hillbilly walker, weed puller, OH clap, dying cockroach, stationary toy soldier, richard simmons, LS squat
<@U5KHMNAG4> decided to show up, welcome
hello dolly, travolta, scorpion DD
THE THANG:
to cheat death, and/or pulled muscles, etc, we mosey to a slick parking lot and do some crossing drills
karaoke L, karaoke R, high knees, power skip, butt kickers, squat walkers, bear crawl, 50%, 75%, 100%
next we mosey, and find a string of lights, we might have stopped at every light, maybe every other (once again, wandering mind)
We did 3 different rounds of: exercise 1, mosey, exercise 1&2, mosey, exercise 1,2&3, mosey, exercise 1,2,3&4.
rounds:
1. OH clap, donkey kicks, squat jumps, HR merkins
2. morrocan NC, plank jacks, monkey humpers, Mahktar N’Diayes
3. arm circles, flying squirrel, stationary lunge, Kneetar N’Diayes
MARY: I had a girlfriend named Mary in my first year of college
ANNOUNCEMENTS: yes, primary focus on the BBQ/Bourbon event Friday
COT: of course

Looks like we made it,

Barry Manilow

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The Ballroom Nine

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THE THANG:
After a quick disclaimer, we moseyed to the track around the football field for COP:
SSH x 10, windmill x 10, squat x 15, wide arm merkin x 7/hold/mountain climber x 15/hold/right-left arm-leg high. Hillbilly walker x 12, sumo squat x 15

Mosey to goal line for 50 yd suicide burpee. Run to 10 yd line, 2 burpees, run back; run to 20 yard line, 4 burpees, run back……run to 50 yd line, 10 burpees, run back, plank for the 6.

Circle up for classic Jack Webb. 1:4 ratio,merkins/overhead claps. We did 8 cycles.

Leave the field and mosey to the outside wall of the gymnasium.

Peoples chair (60s), walk out to the road, do 5 bombjacks. Rinse and repeat 2 more times, with 5 jump squats and 10 side straddle hops.
BTTW (20s), walk out to the road, do 5 merkins. Rinse and repeat 2 more times with 5 diamond merkins and 5 wide arm merkins

Line up for Indian Run around PKMS and head back to the flag for ABLAB

MARY: ABLAB: Hello Dolly x 15, LBC x 15, Big boys x 15, Pretzel crunch x 15, Superman hold x 3.

ANNOUNCEMENTS: Yesterday’s F3 golf outing/fundraiser was a big success. Bourbon tasting on Nov 8, F3 Xmas party on Dec 21

COT: Prasie for Tater’s son with new job in Atlanta. Prayers for ST’s friends children Zach (motorcycle accident) and Abbie (Guillian Barre syndrome)

NMM:
We had a great group this morning to kick off another cool morning – love it. I haven’t been to this AO in a while and it felt good to be back. I planned for 45 minutes, but found that I was way short on exercises. The Jack Webb’s and Indian Run around the school were audibles. Always have a watch! Thank you for the invite <@U790WHUKC>.

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Guys don’t curtsy

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Kept it simple, a little mosey warmup then did some crazy curtsy lunges. A lot of them. Butt was sore for days. Lots of leg exercises to help with running for later in week. We also did a good bit of an work. Finished with the usual hip exercises and all of them. Good message about getting focus off yourself and on others to make an impact.

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Cindy is missing!!!

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Did a warmup near shovel flag as we anticipated the arrival of our fearless Q. SSH, windmills, shoulder taps, Imperial Walkers and Peter Parker’s. Decided we would take a mosey down to the next stop for a few other exercise’s. Was headed to see Cindy but she was kidnapped so we had to improvise with rocks instead. Tricep extensions, curls, overhead presses and squats. 3 rounds of 20. Anchorman put us on a DORA with merkins, big boys and squats. With a few minutes left Old Bay gave us a wall sit exercise to round things out. Back to COT for ab lab led by the pax. Shorty will get another chance to redeem himself in the next few weeks. Peace out.

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Not all abs are in 6 packs

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WARMUP: We did some SSH, some windmills, some imperial and hillbilly walkers, some Moroccan nightclubs and a few more SSH since I accidentally stopped early with the first set…

THE THANG:
Shuttle run style workout on the field. Starting on the goal line we ran to the 20, did 20 reps of the exercise, ran back to the goal line the. To the 40 for 40 reps, back to the goal line, the other 40 for 40 more reps, back to the goal line and the other 20 for 20 reps and then back to goal line and run the full length of the field and back. Once back hold a plank for the six and then together 1 minute of plank and onto the next exercise

-LBC
-Flutter
-Freddie Murcury
-Leg Lifts

I had more but we ran out of time

COT: it happened

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