Live, Laugh, Love

2022-10-25Leave a comment

QIC: Sprocket
When: 2022-10-25
Pax: Assassin, Barry Manilow, Boogie Down, Dojo, NakedAndAfraid, oldbay, Senator Tressel, Sprocket, Triple Lindy
Posted In: The Ballroom

WARMUP:

“A day without laughter is a day wasted.” Charlie Chaplin

15 (4 count) Imperial Walkers
15(4 count) Imperial Walkers
Side Shuttle Hops (Jog around the outer circle until everyone has gone around)
Moroccan Night Clubs (side-step-shuffle around the outer circle until everyone has gone around)
Cherry Pickers (Big Skips around the outer circle until everyone has gone around)
Big Arm Swings (Mosey Backwards around the outer circle until everyone has gone around)

5 ants rented an apartment with another 5 ants, Now they’re tenants

On your sixes stretches
Feet together
Feet apart -Right Leg
Feet Apart – Left Leg
Butterfly Stretch

Someone just called my phone, sneezed and then hung up
I’m getting sick and tired of these cold calls

Mosey to the courts

THE THANG:

One runs a lap around the lower lot while the other is doing PT

Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
100 Erkins 150 Erkins
125 Squats 200 Squats
50 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises

ended up being 1.8 miles of running

“I have not seen anyone dying of laughter, but I know millions who are dying because they are not laughing.”

Proverbs 17:22 A cheerful heart is good medicine, but a broken spirit saps a person’s strength

MARY:

ANNOUNCEMENTS:

COT: Announcements, Prayers & Praises, Sprocket closed us out in prayer

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Spooky Halloween Dance Party

2022-10-22Leave a comment

QIC: Battle Bot
When: 2022-10-18
Pax: Anchorman, Band Camp, Barry Manilow, Battle Bot, Cohiba, Mark Nestel, Triple Lindy
Posted In: The Ballroom

Today at the Ballroom, we took the AO name seriously and had a Halloween dance party. All movements were done in cadence with the music. The list of movements were as follows, and the order was totally arbitrary.

Step touch
SSH
Thrillers
Overhead claps with step touch
Hillbilly walkers
Side straddle hops
Jumping lunges
Grave diggers
Imperial walkers
Merkins
LBCs
Squats
Zombie walks
Mountain climbers
Bomb jacks
Shoulder taps
Plank jacks
Speed skaters

As always, I disclaim “anything you say can and will be used against you”. I exercised this statement to throw in some burpees by popular request.

at the call of “aaaand that’s 6 O’clock”, some PAX were surprised that we were already finished.

Playlist available upon request

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It’s easy…All 100 Reps

2022-10-11Leave a comment

QIC: Bitcoin
When: 2022-10-11
Pax: Anchorman, Bitcoin, Boogie Down, Double D, fishstix, oldbay, Triple Lindy, Twister
Posted In: The Ballroom

WARMUP:
Mosey around the parking lot to WarmORama

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers

THE THANG:
Mosey to the benches towards the rear of the building

100 Step ups OYO

Mosey to the Rear Parking lot

Toy Soldier/ Run Back
Lunge Walk/ Run Back
Karaoke Walk/ Left & Right
Side Run/ Left & Right

Mosey to the front entrance for partner dora work with,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers (Ran out of time)

ANNOUNCEMENTS: Bethel Men’s shelter and other events in November.
COT: Prayers for family members wellbeing and health

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Deathly DORA

2022-10-04Leave a comment

QIC: Badlands
When: 2022-10-04
Pax: Badlands, Battle Bot, oldbay, Triple Lindy, Twister
Posted In: The Ballroom

WARMUP:
Mosey towards basketball court parking lot – circle up for IC warmup- SSH, cherry pickers, WMs, Mtn Climbers, up/down dog, shoulder taps.

Dynamic movements – high knees across parking lot, zombie walk across parking lot (similar to a toy soldier with both arms remaining out)

THE THANG:
Deathly DORA:
100 werewolf merkins
200 gravediggers
300 zombie squats

partner monster runs length of bball court and back

After DORA – stretch out with a few minutes of Broga type stretches

Head to picnic tables/wall for random work all performed IC

Derkins x 10
wall sits w/ MNC x 10
wall sits w/ OH claps x 10
Irkins x 10
wall sits w/ toe taps x 10
dips x 10
wall sits w/ seal jack claps x 20
merkins x 10

Mosey to CoT –
sumo squat shuffle down length of parking lot

flutters x 20 (IC)
LBCs x 15 (IC)

line up on curb for merkin/dip (1rep/3rep) rotation traveling about half the length of the parking lot.

Leg Raises x 20 (IC)
Gas Pumpers x 10 (IC – led by Twister)

ANNOUNCEMENTS: Bethel mens shelter feed – Wed Oct12 – sign up and make a difference

Thanks for the opportunity TL.

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Quads of Fire

2022-09-28Leave a comment

QIC: BONES
When: 2022-09-27
Pax: Bones, Drop Thrill, Photobomb, Spinner (Derrick Dominey), Tater, Triple Lindy
Posted In: The Ballroom

WARMUP:
Quick Disclaimer on ignorance of site and the need for direction we moseyed around the immediate parking lot.
Windmills
Slow Low Squat
Moroccan Night Clubs
Peter Parker
Freddie Mercury
Seal Jacks
THE THANG:
“Spotted” a hill so we decided to use it
11’s (Merkins & Squats)
Merkin on bottom…..Backward Run (NUR) up the hill….Squat
*After Quads were burning we made another trip up the hill to the benches at front of school.
Dips (25 count)
Step ups (10 in Cadence….10 each leg)
Urkins (10)
Moseyed to Parking Lot for “Lazy Dora”
100 Merkins, 200 Squats, 300 Flutters
Merkins: Partner 1 did 10 Merkins while Partner 2 held plank: Repeat until 100
Squats: Partner 1 did 20 Squats while Partner 2 held Al Gore: Repeat until 200
Flutters: Partner 1 did 30 Flutters while Partner 2 held 6 inches: Repeat until 300
Calf Raises (25) OYO
Used lines on Parking lot as markers:
Advance 2 lines with lunges and then 3 Flying Squirrels
Return to start: Butt Kickers
High Knees
Karaoke (x2)

MARY:
SSH
LBCs
Roselita
Hello Dolly
ANNOUNCEMENTS:
Shoes for Kenya
Bethel Men’s
COT:
Prayers for students and teachers, healing, doctor’s discernment. Praises for Triple Lindy’s wife’s first wedding officiating.

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Jack of all Dora’s

2022-09-20Leave a comment

QIC: Kaiser
When: 2022-09-20
Pax: Bass-o-matic, Destiny, Dojo, Kaiser, Rebel, training_wheels, Triple Lindy, Twister
Posted In: The Ballroom

WARMUP: good balls, toy soldiers, karaoke, windmills, etc
THE THANG: suicides, bench work, Jack of all doras, 4 corners
MARY: rotating ab exercises
ANNOUNCEMENTS: newsletter
COT: prayers

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Salsa & Merengue Class

2022-09-13Leave a comment

QIC: Cohiba
When: 2022-09-13
Pax: Cohiba, oldbay, Spinner (Derrick Dominey), Triple Lindy
Posted In: The Ballroom

WARMUP: SSH, Windmills, Cherry Pickers, (5) Burpees OYO
THE THANG: At Benchwork doing Derkins, Dips, and I-Merkins; Wall Workout doing Balls to the wall and Seated Chair with Merkins; On the football field, started at goal and did a type of transportation to the 10 yard line doing Shoulder Taps, 20 yard line doing Plank Jacks, and 30 yard line doing LBCS. Three rounds were done with the transportation as Bear Crawls, Lunges, and finally Crab Walks; 11s at the Basketball Court doing Pete Parkers and Dips.
MARY: Flutters, Box Cutters, American Hammers, Hello Dollies
ANNOUNCEMENTS: 10-Year Anniversary Events and Blood Drive
COT: FMHS Student & Faculty Safety, Spinner’s friend with Cancer on Side of Neck, and Shower Curtain health progress

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Dancing with heavy things

2022-09-07Leave a comment

QIC: Triple Lindy
When: 2022-09-06
Pax: Cyclops, f3_hassellhoff, Kcop, Ölaf, Spinner (Derrick Dominey), Triple Lindy
Posted In: The Ballroom

WARMUP: Spinner – SSH IC, Moroccan Night club, some other stuff
THE THANG: mosey to the rock pile
Curls
Overhead presses
Some other stuff
Replace the rocks

Mosey next to the field for some Dora

Mosey to the front of bleachers. Find a KB.
Debut offset merkins pass the bell on the left hand side

Mosey to entrance shack
Die of pain and dips

Mosey to COT
MARY:
ANNOUNCEMENTS: READ THE NEWSLETTER
COT:

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Christmas In August? How Thrilling!

2022-08-30Leave a comment

QIC: Drop Thrill
When: 2022-08-30
Pax: Assassin, Drop Thrill, Tater, training_wheels, Triple Lindy
Posted In: The Ballroom

WARMUP:
THE THANG: 12 days of Christmas was the thang:

1-run
2- Deconstructed Burpee’s
3-Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

We got through Day 10 in our festive workout. I know everyone was sad we didn’t get to Day 12.

Thanks Triple Lindy for one year as Site Q at Ballroom!

ANNOUNCEMENTS:
COT: Triple Lindy’s wife and her first wedding she is officiating. Prayers for Cybil for healing and wisdom for her doctors.

This September check in on someone you haven’t seen in the Gloom in a while.

The Thrill is gone..

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What is this way?

2022-08-19Leave a comment

QIC: Shady
When: 2022-08-16
Pax: Bass-o-matic, Boss Hogg, JWOW, oldbay, Senator Tressel, Shady, Spinner (Derrick Dominey), Triple Lindy
Posted In: The Ballroom

WARMUP: started with the classic SSH, cherry pickers, merkins, low slow squats, finished with some hamstring and back stretching (which was amazing)
THE THANG: Pearls on a string theme where we ran all over “campus” to different waypoints to do the exercises below…adding a new exercise per stop…start with 10 merkins, next stop 10 merkins + 15 squats…and so on. Once we got to 30, we did 30 again and back down dropping the highest rep exercise at each stop.
– 10 merkins
– 15 squats
– 20 CDD
– 25 flutters
– 30 calf raises

Finished with a starfish / 4 corner. Paired up and went to each 4 corner coming back to the center for 3 burpees. Corners were: 10 wide arm, 10 bomb jacks, 10 jump squats, 10 American hammers.

MARY: circled up and each pax called an exercise.
ANNOUNCEMENTS: lots in the newsletter coming up in September!
COT: prayers for Caroline (Shady’s 2.1 teammate) surgery

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F3 The Fort

Category: The Ballroom

Live, Laugh, Love

Spooky Halloween Dance Party

It’s easy…All 100 Reps

Deathly DORA

Quads of Fire

Jack of all Dora’s

Salsa & Merengue Class

Dancing with heavy things

Christmas In August? How Thrilling!

What is this way?