Category: The Ballroom

1st dance at the ballroom

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Started with broga did a little mosey. Dips and derkins at tables. Did some more running to loosen up. At basketball court Warmup SSH, overhead claps, Moroccan knight clubs then some running again on the court. Slow mosey to football field. Did 10,20,30,40 exercises for BASS big boys, American hammers, sSH and seal jacks. Mosey to Cindy for curls squats and overhead press. Then we did some light poles burpees, overhead claps, hello dolly’s , dips, plank jax, amer hammers, squat jumps, seal jax, flutters, lunges, CDD, mtn climbers, and LBCs. Yes it took 45 minutes.

Announcements shovel flag transfer and prayers.

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Lucky Sevens

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Lucky Sevens
Began with short mosey followed by a warmup: SSH, windmills, imperial walkers, low slow squats, peter parkers and some plank stretches (up/down dogs).
Ran to the benches and did: step ups, derkins, butt touch squats, incline merkins, dips, calf raises.
Ran to parking lot and did lucky sevens, started with:
7 burpees, run loop
14 merkins, run loop
21 SSH, run loop
28 squats, run loop
21 bobby hurleys, run loop
14 monkey humpers, run loop
7 dry docks, run loop.
Loop was a choice of 900 feet on the outer loop or 600 feet on the inner loop.
Ended up repeating burpees and merkins segments.

Mary: round robin; Freddies, LBC, WWI situps, crossover crunches, rosalitas, flutters.

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Moderate sandbag workout

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WARMUP: moroccan night clubs, windmills, hill billi walkers, low slow squats, lap around the parking lot alternating toy soldiers and high knees
THE THANG: find a partner and grab a sandbag, toss the bag to the curb alternating with your partner, back to start, repeat bag tossing to the curb and back, take a lap with the bag on shoulders, pass bag to partner and take another lap.
Rinse and repeat 4 times, last bag tossing we switched to lateral toss.
MARY: broga and stretching, LBC’s for the last 2 minutes.
ANNOUNCEMENTS: hog and coyote
COT: stays in COT

Tinsel OUT…:christmas_tree:

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Fame-What a Feeling vs Welcome to the Jungle

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WARMUP: Abe Vigoda, Downward Dogs, Honeymooners, Imperial Squat Walkers, MNC, SSH,
THE THANG: Mosey to benches- 3 sets of 10-Bulgaria Squats, Derkins, Dips, Step Ups.
Mosey to Basketball court-Pax lined up at baseline for 1 flying squirrel, sprint to the foul line for 5 sumo squats, run back to baseline for 5 flying squirrels, sprint to half court for 5 sumo squats, return to baseline for 5 more flying squirrels, sprint to opposite baseline for 5 more sumo squats. Sprint back to opposite baseline, rinse and repeat.

Mosey down the hill for wall sits. Each Pax bear crawled toward the opposite end. Then each crawl beared for another set.

With 15 minutes left, 7s were up- 6 jump squats them sprint across the bridge to the bathrooms for 1 merkin. Time ran out when we 1/2 way through. We Indian ran back to COT.
MARY: Circled up while each HIM called out an ab workout for a 10 count.
ANNOUNCEMENTS: Bethel Men’s Shelter this Thursday, upcoming CSAUPS, Fort Mill Care Center Lawn maintenance sign ups for Saturdays.
COT: Dream House’s close friend’s ilness, Teens out of school and on vacation.

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Ab-Lab

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WARMUP: Mosey
THE THANG: Ab-Lab
(Run a lap of the parking lot between each exercise)
LBC x 100
Flutter Kick x 90
Freddie Mercury x 80
American Hammer x 70
Mountain Climber x 60
Reverse Crunch x 50
Big Boy x 40
Leg Lift x 30
V-Sit up x 20
1 min. plank
(If PAX finish, start again in reverse order)
MARY: No time
ANNOUNCEMENTS: Newsletter
COT: Together

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Light Pole Work

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WARMUP: Mosey and did 4-5 exercises
THE THANG: Light pole work. 6 poles
1st – 5 Big Boy
2nd – 10 Plank Hops
3rd – 15 Merkins
4th – 20 Squats
5th – 25 CDD
6th – 30 Flutter

Completed 2x
Mosey to wall and did wall sits, merkins, calf raises.

Mosey back to COT to Mary.

Thank Boogie for the opportunity to lead.

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2fer Tuesday

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WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

We did stuff around campus. Easy yogs. Wall sits. Dips. Step ups. Lots of talking.

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Super 7 and a Burpee Mile

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WARMUP: extended warmup with the usual suspects
THE THANG: mosey to the back wall of the school for some wall sits/exercises. Then to the track for the Burpee Mile= stop at 3 spots along the track & do 3 then 6 then 9 Burpees. Rinse & Repeat for 4 loops. Stole idea from . #crowdpleaser
Finished up with Jack Webb
MARY: no time
ANNOUNCEMENTS: Jaeger, Amrap 4 Autism
COT: great reminder from to reach out to a Pax that you may not have seen in a while.

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Total respect

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Since we are all respectable and it was raining we stayed dry under the awning.

WARMUP: SSH, Moroccan night clubs, overhead claps, windmills, imperial and hillbilly walkers. Mosey around the big circle
THE THANG: One minute of 3 exercises with a lap between 6 exercises. Sets of 10 each for 1 minute. Burpees, SSH, overhead claps rest, hello dolly, dips, monkey humpers-run- plank jax, Amer hammers, squat jumps, rest, seal jax, flutters, lunges-run- CDD, mtn climbers, LBCs, rest, squats, merkins, SSH – run. Repeat until 5 min left
MARY: flutters, hello dolly, LBCs, gas pumpers, Amer hammers, weezy Jeff, Freddy mercs
ANNOUNCEMENTS: litter pickup 4/27
COT: prayers.

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Choose not to cheat 2.0

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In preparation for my Q at Ballroom, YHC reviewed a previous backblast from 2018 where the theme was choosing not to cheat based on a book by Andy Stanley. In that workout, we discussed the idea of decision making and cheating based on prioritization.

YHC still suffers from poor decision making in spite of the clear model that Concentrica offers. It’s a life long battle that I need my faith and accountability from this group to support me in making improvements.

In keeping the same theme, the Pax were challenged not to cheat on the workout today with good form and group accountability.

The Thang

Mosey to football field

COP

SSH
Windmills
IW
CDD
MMC

Mosey to 50 yard line for a burpee starfish

Burpee ladder in the middle from 2-10 with exercises in the corners including:
Merkins
Mountain climbers
Squats
Bombjacks

in cadence

Ab Suicide

Starting from the end zone running 10 yards each time doing the following

5 Big Boys
10 Flutters
15 Freddy
20 hello dolly
25 LBCs

Finish with 5 burpees for preparation for the day

Mosey back to the flag

COT

Lots of prayers and praises
Reminder to pray, to be grateful and to breathe during stress

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