Category: The Ballroom

Time to go dancing!!

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WARMUP:
20 Moroccan night moves
20 Windmills
20 Pickers
20 Walkers
X2

THE THANG:
DORA:
100 Lunges
200 Squats
300 Flutters
Other runs to bench for 10 dips

4 corners:
20 LBC
20 Big Boy
20 Plank hold
20 Dealers choice
X5

MARY: was not available
ANNOUNCEMENTS: Bethel, Litter p/u
COT: Round the horn of personal "check in".
How you doing?
Mentally
Emotionally
Physically
Spiritually

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Pre-launch

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WARMUP: wind mills, imp walker, hillbilly walkers, Peter parkers all in cadence with some down and up dog stretching
THE THANG: part 1 – paired up for a Dora. 100 lunges (count one leg), 200 squats, 300 flutters ( count one leg). While one partner did the exercise, the other ran to the school building and did 10 dips on one of the benches

Part 2 – ab-centered jack webb. We did a 1-4 ratio of big boys and LBCs with a couple of interstitials for some more dips and merkins

Part 3 – a quick 4 corners around the parking lot with 10 merkins at each corners and a mosey in between
MARY:
ANNOUNCEMENTS:
COT:

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1 minute timer with ABS and Running

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Did a little warmup and then off to the field. It was wet so found dry ground. You’re welcome. Did some sprints across field and moved into core workout. 1 min of exercise then run the field. We did LBCs, Flutters, penguins, chopsticks, slow Freddy Mercurys, elbow plank, and a few others. Headed to wall for peoples chair and 10 merkins per pax. 5 burpees. Headed to COT for final abs and close out.

ANNOUNCEMENTS: trash pickup and bourbon tasting

COT: lots of prayers and praises

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Counting down from 100

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WARMUP:
Ran around the back of the school, stopping along the way for various warm-up COPs.

THE THANG:
Ran back and forth from one parking lot to another, doing each of these exercises.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
50 LBCs
40 Merkins
30 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

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A bridge to far

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WARMUP: The usual suspects.
THE THANG: mosey to benches in back for 10 dips/10 step ups 3 Rounds
To b-ball court for lunge walks and a triple. 10 jump squats/10 CDD’s X 3.
To BRIDGE for a BLIMPS type workout over the bridge and back and escalator style.
5 Burpees
10 Rosalitas
15 Imperial Walkers
20 Derkins
25 Gas Pumpers
30 Erkins (yeah, it’s a stretch)
Back to COT for:
MARY: 3 minutes of her
ANNOUNCEMENTS:
COT: Families, health concerns, grateful for the pax in the circle and beyond.

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The Hay is in the Barn

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With several PAX getting ready to tackle the Blue Ridge Relay this Friday, today’s mission was simple: get moving without cashing any checks the legs need later this week. No heroics. No smoked quads. Save that suffering for the mountains. 😂
We started with an easy mosey and dynamic warm-up — SSH, Imperial Walkers, Hillbillies, Windmills, Toy Soldiers, calf raises, ankle circles and leg swings.
Then it was off to 4 Corners, keeping the travel easy while mixing in:
💪 Merkins & Carolina Dry Docks
🔥 LBCs & Dead Bugs
🦵 Calf Raises & Squats
💪 Incline Merkins & American Hammers
From there we partnered up. One PAX took an easy 100–150 yard out-and-back while his partner worked through Merkins, LBCs and Supermans before switching.
We finished with mobility and some much-needed stretching to send everyone home feeling better than when they arrived.
Solid work by Honky Tonk, Fogerty, Old Bay and Boogie Down this morning. The BRR crew kept the governor on, and nobody fell for YHC’s secret plan to turn a recovery workout into a leg burner.
Good luck to everyone taking on the Blue Ridge Relay Friday. Run smart, enjoy the miles, and bring home some stories!
5 PAX. No injuries. Legs preserved. Mission accomplished.

The Hay is in the Barn

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Running bootcamp

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WARMUP: None
THE THANG: We ran poles in the driveway at P Knoll. Turned a bootcamp into a modified LIIT. Ended up about 2 miles worth of running.
MARY: Yes, including Peter Pointers
ANNOUNCEMENTS: Bethel Shelter, Tortoise and The Hare, BBBB (and Cigar area)
COT: Lots happening to lift up. Lots to be thankful for, but there are things happening with the Pax that need prayer. Just awesome to have these groups getting together every day.

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A comfortable August morning?!?

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WARMUP: Mosey to behind the stadium via pedestrian bridge

Hold plank until 6 arrived
Exercises in cadence
Windmills
Cherry pickers
Imperial walkers
Hillbilly walkers
Seal jacks
Merkins
Mountain climbers

THE THANG: Mosey to the back parking lot for a view of the Space X rocket experiment and DORA with rocks

Partner 1 runs, partner 2 exercises then flapjack.

100 merkins
200 flutters with the rock press
300 goblet squats with rocks

Return the rocks to their rightful place.

Mosey on to the light poles where exercises were done in cadence at each one moving back toward COT

Merkins
Mike Tyson’s
LBC’s
Carolina Dry Docks
Monkey Humpers
Mosey a lap around the front lot

MARY: A few exercises called – Boxcutters among others
ANNOUNCEMENTS: Always
COT: 5th core principle

NMM: We post to get better and be there for those in the circle with us, who we support and love. Shoulder burdens with others. They get a bit lighter and more tolerable. The workout makes us just a bit more resilient in the face of challenges.
For whom are you showing up today? 👁️

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Gear Workout at The Ballroom

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Have not attended the Ballroom in a while so browsed through backblasts to see what the guys at this sight have been doing for the past couple of months. Did not see any gear show up in the BBs, so thought I would remedy that situation.

WARMUP: Led the group on a mosey around the COT parking lot as this is the loop we would run periodically throughout the workout. Ended the mosey at the 1st station set-up in a parking space. Performed SSHICx21, then proceeded to explain the exercises at all 12 stations. Time to work.

THE THANG: Brought out the gear and set-up 12 pain stations. PAX were asked to partner up, Partner #1 performs the exercise at the pain station while partner #2 runs the loop we practiced in the warm-up. FlapJack when partner #2 returns. When both partners have completed the exercise at the station they move on to the next one. Did not instruct the PAX to go in any particular order, they could pick and choose pain stations as they pleased. Most of us completed 16 stations and got in about 2 miles. Great Work Gents!!! Exercises & Gear listed below.

  1. OH Press Toss w/ 60lb SB
  2. CurltoCleantoPress w/ 45lb plate
  3. V-Sits w/ 10lb med ball
  4. OH Squats w/ Cindy
  5. Kettle Bell Swings w/ a 30lb KB
  6. Reverse Lunges w/ 20lb weighted vest
  7. American Hammers w/ 10lb med ball
  8. Alt Snatches w/ 35lb DB
  9. LawnMower Pulls w/ 45lb DB
  10. AB Wheel w/ a pillow for the knees ( we are older, need the pillow )
  11. Squats w/ 30lb Ruck on
  12. Shoulder Swings in Low Squat Position w/ Heavy Rope

MARY: Because this is an F3 workout could not finish without performing some Burpees, called 5 burpees OYO to finish right.

ANNOUNCEMENTS: TRASH PICKUP on AUG 22nd!!! BE THERE!!!!

COT: STK!

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