Rebel forgot how to do a backblast. :sunglasses:
Disclaimer shared and meeting called to order. Agenda approved and new business discussed. Is Dunkin Donuts a reputable AO
WARMUP:
Slow jogging to the track!
10 reps each
Moroccan Night Clubs
Cherry Pickers
Wind :dash: Mills
Hillbilly Walkers
Imperial Squat Walkers
THE THANG:
5 laps with on the outer lanes with a North, East, West, and south poles
At each poles perform the following exercises with 10 reps each.
North = Squats
East = Merkins
South = Lunges
West = MNC
Rinse and repeat
MARY:
Light mosey to COT
ANNOUNCEMENTS:
Read newsletter, Fast Five, Autism Run, <#C058SJ4E5ML>; provides an opportunity for a triple crown.
COT: Stays in COT.
Run to opposite side parking lot of school for Dynamic Warmup:
– SSH x15
– IW (high) x15 => High Knee
– Seal Jacks x15
– Windmills x10 => Butt Kickers
– Merkins x10
– Dry Docks x10=> Shuffle L/R
– Low Slow Squat x20
The Thang:
Ran to the back of the school (near the bridge). Pax paired up and a foreman was selected to represent all pax. Each pair took turns working their way to a rep count (the pax not doing the exercise various stationary positions. Once all pairs done, a moving exercise (out-and-back) was done by everyone. Then, we started the next round. The details of each round are listed below.
The twist for April Fool’s day is that before the moving exercise, a true/false question was posed to the pax. If the foreman answered correctly, an “easy” out-and-back exercise was done. If incorrect, a difficult out-and-back exercise was drawn from the “bucket ‘o pain”.
SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80
SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE
FLAPJACK to reach 80
SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80
Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 60
SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80
Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80
Great work by all pax!
WARMUP: Various exercises while doing laps around outside of parking lot. Somehow biscuits were brought up and for the rest of the time everyone discussed their favorite biscuit restaurant and topping.
THE THANG: Start at point where road split for the football parking. 5 bombjacks, run to 2nd light pole, 10 merkins, 10 squats, back to start for 5 bombjacks, run to 1st light pole for 10 merkins, 10 squats, back to start for 5 bombjacks. That’s one round. Each round we moved up a light pole, kept the bombjacks, and let PAX pick exercises. 3:2 was seal jacks and LBCs. 4:3 was diamond merkins and plank jacks. 5:4 was jump squats and flutter(?). Finally 6:5 was shoulder taps and mountain climbers. Times up, back to COT.
MARY:
ANNOUNCEMENTS:
COT: Pretty sure a few PAX had biscuits later this morning. Lots of recommendations for places to try around town. Fun group this morning and we got some good work in. Thx for the opportunity Bassomatic!
Started with a Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches
-mosey run-
Thang 1: tracks: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks
-mosey run-
Thang 2: bench work, we did:
Step ups, inclines, butt touch squats, declines, calf raises, dips
-mosey run-
Thang 3: wall work:
Wall sit, pass slam ball, slam the slam ball, btw
-mosey run to shovel flag-
Thang 4: heavy ball toss.
Mary
Fini
COT
Sugarbug
Senator Tressel
Fogerty
Bass-o-Matic
Splinter
WARMUP: Stretch Lab: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Left over right, Right over left, Pidgeon Stretch, Trunk Twisters
THE THANG: Mosey to gym entrance, CDD, Peter Parker’s. People’s Chair up against the wall, bear crawl to the curb & back, burpees.
Mosey to the B’ball court. Two teams play HORSE. Any airballs or bricks warrant a burpee from that team. Blame the early morning cold weather for the burpees that resulted. The PAX preferred wind sprints, up and down the court to keep warm.
MARY: Ab Lab to close out the last 4 minutes before COT
ANNOUNCEMENTS: 5K, Upcoming Convergence.
COT: Prayers for PAX’s personal health and families.
YHC was humbled to be asked to Q at the Ballroom. Heading into D2D, there is a feeling across the Fort of preparation for the big event. However, YHC wanted to challenge the Pax to make a downpainment on the day with a track inspired workout.
WARMUP:
Mosey to the parking lot beside the playground
Windmills x 10
Diamond merkins x 5
SSH x 20
WAM x 5
MNC x 20
Merkins x 5
IW x 20
Diamonds x 5
Mtn x 20
WAM x 5
Monkey Humpers x 20
Merkins x 5
Mosey to the football field
THE THANG:
Track and Stack
Run 200 meters followed by 5 burpees
Run 200 meters followed by 5 burpees and 10 merkins
Continue to stack each 200 with 15 LBCs, 20 SSH, 25 squats, 30 mtn climbers, 35 OH clap and 40 flutters
Mosey back to the flag for 3 minutes of Mary
ANNOUNCEMENTS:
Trash pickup coming on 3/22
Convergence on 3/14
Jaegar on 3/15
I picked up the substitute Q stick from <@UN6PTD007> as he’s DR this week and he picked up one of mine from a few weeks ago.
WARMUP: Mosey over to the track. The obligatory SSH, Morrocan nightclubs, windmills
THE THANG: The Sheldon Cooper. 10 rounds of descending reps. Run a lap around the track, perform 10 burpees, 10 squats, 10 merkins and 10 big boys. Continue this pattern and decrease your rep count by one after each lap.
This was intentionally chosen so that each pax could push themselves as hard as they could, regardless of the pax around them. This provided some good fellowship for a few and the ability to go hard for others.
MARY: Planks and Peter Parkers
ANNOUNCEMENTS: D2D, Jaeger, Convergence. Read the Newsletter
COT: Prayers for new job opportunities, health, and healing.
WARMUP:
Imperial Walkers
Low slow squats
Hillbilly Walkers
LBC
Plank with some stretching
Mosey to front of school
12 Dips
5 step ups each leg
3 rounds
Mosey to back of school
Wall sit while 1 PAX goes up and down stairs
20 quick steps
5 irkins
15 quick steps
5 irkins
10 quick steps
5 irkins
THE THANG:
Mosey to football field
10 squats
Lunge walk 10 yard
10 merkins
Mosey back to goal
10 squats
Lunge walk to 20 yard
10 merkins
Mosey back to goal
Rinse and repeat to the 50
2nd round
Same distances
Reverse lunge walk
Sumo squats
Plank jacks
Reverse mosey to goal line
MARY:
Freddy mercurys
Rosalitas
Protractor
ANNOUNCEMENTS:
Read Newsletter
COT:
By not accepting God’s free gift of Grace we trample on the sacrifice he has provided for us.
Let’s instead honor the sacrifice and accept that free gift which is in our best interests :pray: :fire: :point_up_2: :raised_hands:
Six Booters and four Ruckers converged on Ball Room this morning for a music-themed workout. Conditions were cold and wet (33 and foggy). Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Windmills (IC)
Mosey around the lot to the covered walkway in front of the school
The Thang
The workout consisted of nine songs where an exercise was performed until a trigger word started another exercise
Song 1 – “Africa” by Toto
4m 32s of SSHs
Trigger Word: Africa – Burpees (7 total)
Song 2 – “You Can Call Me Al” by Paul Simon
4m 36s of Plank
Trigger Word: Al – Plank Jacks (4 total)
Song 3 – “Wagon Wheel” by Old Crow Medicine Show
3m 56s of Imperial Walkers
Trigger Words: Rock Me – Bomb Jacks (18)
Song 4 – “Another One Bites the Dust” by Queen
3m 43s of Plank
Tigger Word: Dust – Merkins (18)
Song 5 – “The Joker” by Steve Miller Band
3m 39s of American Hammers
Trigger Word: I’m – LBCs (32)
Song 6 – “Pour Some Sugar on Me” by Def Leppard
4m 56s of Moroccan Night Clubs
Trigger Word: Sugar – OH Claps (19)
Song 7 – “Wildflowers” by Tom Petty
3m 14s of Squats
Trigger Word: You – Flying Squirrels (24)
Song 8 – “Hotel California” by The Eagles
6m 32s of Calf Raises
Trigger Word: California – Burpees(4)
Song 9 – “Money for Nothing” by Dire Straits
4m 39s of People’s Chair
Trigger Word: Money – Merkins (17)
NMM
Who knew five minutes of Moroccan Night Clubs could wreck you? Today’s beatdown proved you don’t have to run far to get a good workout. Thanks for the opportunity <@U790WHUKC> and happy birthday <@U6AS1MBPG>. And great to catch up with our Ruckers at the end.
Remember to celebrate your wins louder than you mourn your losses. Progress deserves more energy than regret. Should’ve, would’ve, and could’ve steal too much joy. The windshield is larger than the rearview mirror for a reason.
Aye!
IJ