Category: The Ballroom

Choose your running pain

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8 enjoyed the return of the end zone buckets. At each football field end zone a bucket contained tickets of running pain. We ended up just over two miles of sprints, light jogs, fast jogs and a smidge of mall walking. A few ten counts and some conversation about Aladdin’s Castle and pac man made for a good 1-0 to start the day.

We prayed for hurricane relief and a few shared of health struggles for loved ones as well as job stress.

Blessed to be included and have never not enjoyed being out with the guys.

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(Tony romo voice) that’s a lot of monkeys, Jim!

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WARMUP: windmills, produce pickers, imp walkers – in cadence them moseyed to the football field
THE THANG: rounds of suicides on the field

Starting at goal line, run to 10 yard line and do 10 reps, run back to goal line, run to 20 yard line do 20 reps, etc. repeating to the 50 and then back to the 10 in 10 yard increments. Then run to the opposite goal line and back

Exercises:
Round 1 SSH
Round 2 overhead claps
Round 3 monkey humpers
Round 4 am hams

Stagger back to COT
MARY:
ANNOUNCEMENTS:
COT:

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Dirty McDeuce – sans SpaceX Launch

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WARMUP:
Run down behind school, outside of the gym for COP warm-up:
– SSH
– Windmills
– Imperial Squat Walkers
– Mosey up toward south side of school with butt kickers, high knees, shuffle left/right.

THE THANG:
Slow, Dirty McDeuce:
4 sets, 3 exercises each, 12 reps, 1 mosey lap between each set.
Set 1
– Wide arm Merkins
– Squats
– LBC

Set 2
– Dry Docks
– Flutter Kicks
– Calf Raises

Set 3
– Dip
– Step lunges
– Weezy Jefferson

Set 4 – Progressive Jack Web (1-5)
– Merkins
– 4 slow air presses
– 4 squats

Mosey to basketball courts for rugby sprints:
– Exercise in place (in cadence)
– When pax hear “go!” sprint to far side,
– Sprint back to near side.
– Walk to far side.
– Rinse and repeat with new exercise.

Mosey back behind school again for some wall sits:
– Jack Reacher
– 3 Bomb Jacks

MARY:
Starting with seniors choice, each pax taking a turn.

Moleskin:
Great fellowship as we hoped to see the SpaceX launch that was scheduled for 0536. Turns out it was delayed (but we didn’t know during the workout). There was lively discussion about which direction we should be looking, with references like Charlotte, Fort Mill, the airport, airplane approaches, and even the moon, all called into question.

Thanks for the opportunity to lead, Bass-o!

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Happy Birthday Fogerty

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Moseyed toward back lot. Stopped for warm-up
– IW
– Hillbilly Walker
– SSH – 53 for Fogerty BD
– Merkin

Moseyed to Cindy stack. 3 rounds 5 exercises Repa start with 10 and increase 5 each round.
– OH lift
– Tricep ext
– Curls
– Squat
– Merkin

After 3 rounds moseyed to FB field. Sprints
Sprint to 30 jog back. Repeat to 50, far 30, goal line. 10 merkins after each sprint

Cross bridge head to wall. 20 Dips, 20 Bulgarian split squat 10 EL. 2 rounds.

Mosey back for 5 mins of Mary

Announcements and COT.

Thanks Bass for opportunity to lead.

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Five Card Draw

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WARMUP: Abe Vigoda, alternating toe touch, Downward dog, Honeymooner, pigeon stretch,
THE THANG: Five card draw on the football field. All 4 corners were used. Each corner focused on a specific body part: arms, cardio, core, legs. Each deck had an Ace & a Royal.

Ace-100 reps
Royal-25 reps
Number- + 10

A “mixed tape” of classic hip-hop & rock was thrown in because it is the !!
MARY: NA
ANNOUNCEMENTS: This Saturday’s Adopt-a Highway trash pickup. Next Saturday’s Tortoise & the Hare event.
COT: Prayers for ‘s family, mental health, admins, teachers & students returning to school.

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Don’t let the old man in

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WARMUP: static and dynamic stretching
THE THANG: mosey to back parking lot 10/15/20 merkin/squats/abs 3 sets
Mosey to back of school wall sits while pax moves across the line with lunge walk and broad jumps
11s jump squats and shoulder taps
Dips, incline merkins
MARY:
ANNOUNCEMENTS: bethel men’s shelter needs help this Thursday.
Stuff the bus Saturday.
COT: around the pax for prayer request

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Take a lap

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WARMUP:
Mosey
SSH IC
Windmills IC
LSS IC
Imperial Walkers IC
Hillbilly Walkers IC
MNCs IC
Yoga

THE THANG:
Deck of Cards with Merkins, Squats, Big Boys and Plank Jax. Ran a few laps here and there to spice it up.

MARY: Nope, 6-count burpees. Thanks Poppins.

ANNOUNCEMENTS: Lots of CSAUPS on horizon. Pour Decisions this Thursday. Pints & Padres Cookout 7/23.

COT: Stays in COT.

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DJ IJ’s 80s Rock Block

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13 men took a trip down memory lane at The Ballroom this morning for an 80s music-themed beatdown. Conditions were brutal (79 degrees and 95% humidity – air you can wear). Here’s what we did. It was more of difficult that it looks on paper.

The Thang
– 10 Low Slow Squats (IC)
– 10 MNCs (IC)
– 10 Hillbilly Walkers (IC)
– 10 Windmills (IC)
Mosey to front of school

Perform the first exercise until you hear the keyword. At the keyword, you perform the second exercise, then back to the first.

Song 1 – “Who Can it Be Now” – Men at Work
– Exercise 1 – Plank, exercise 2 – Plank Jack every time you hear “Who can it be” (13 Plank Jacks)
– Mosey around the lot
Song 2 – “Your Love” – The Outfield
– Moroccan Night Clubs, Overhead claps when you hear “Your Love” (21 Overhead Claps)
– Mosey around the lot
Song 3 – “Jessie’s Girl” – Rick Springfield
– American Hammers, Big Boy Situps when you hear “Jessie” (28 Big Boys)
– Mosey around the lot
Song 4 – “tel:867-5309/Jenny” – Tommy Tutone
– SSHs, Flying Squirrels each time you hear “Jenny” (12 Flying Squirrels)
– Mosey around the lot
Song 5 – “You Spin Me Right Round” – Dead or Alive
– People’s Chair, Calf Raises on every “Spin me” (10 Calf Raises)
– Mosey around the lot
Song 6 – “Take on Me” – A-Ha
– Flutters, Freddies every “Take on Me” (16 Freddies)
Song 7 – “Down Under” – Men at Work
– Dip position up, Dip position down on every “Down Under” (5 Dips)
Song 8 – “Roxanne” – The Police
– Mountain Climbers, Merkins on every “Roxanne” (26 Merkins)

NMM
We have two options in life: put in the work or complain about the circumstances. Only one will make a difference.
https://x.com/differentnash/status/1810261928293417316?s=46&t=HM0er0ZZGwh5uQFWCozuug
We have the same tools in the tool chest. How will you use them?

-IJ

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Cha-Cha Slide, 1-2-3

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WARMUP: Disclaimer Given & We Warmed Up with the Following: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs,
THE THANG:
Mosey down towards the bleachers where work was done with some juicy tunes:
Multiple Sets with Alternating Reps of 5, 10, 15, 20 Exercises:

SSH, Lunges, Slow Low Squats, LBC’s, Air Bomb Jacks, Calf, Raises, Merkins, Donkey Side Kicks, Glute Bridges, Planks, Honey Mooners, Walk the dog, Broga-ish, Moroccan NC, Dry Docks, Shoulder Taps, Flutter Kicks, All reps were done.
MARY: In alternating fashion pax called out the follow movements: Box Cutters, Hello Dolly’s, Merkins, Glute Bridges, SSH, Moroccan Night Clubs, Cherry Pickers, too many to be named
ANNOUNCEMENTS: 4th July Convergence, Sweaty Barry, Bethel Church, Summer CSAUPS
COT: Always Stays in COT

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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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