Category: The Ballroom

Tour of Pleasant Knoll

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WARMUP: The warmup was SSH, Windmills, Imperial Walkers and Hillbilly Walkers
THE THANG: The tour started in the courtyard with Inclined Merkins, step ups and squats…then we proceeded to the blacktop area where we did American hammers, shoulder taps and LBC's with a lap around the blacktop area for 4 rounds….then we Lunged to the Johnny Pump….ran to the bridge and wall sat while one person at a time did burpees….then we ran up the hill to tje front benches where we did SSH, Mt Climbers and Derkins…even threw in some Bulgarian split squats for Bandcamp even though he wasnt there….we ended with a run around the front parking lot and Ended with COT
MARY: flutters and Freddy mercuries
ANNOUNCEMENTS: had to leave before announcements
COT: Prayers and praises

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Then there were TWO

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WARMUP: SSH and Mosey
THE THANG: 5 exercises then take a lap: Step ups, Dips, Irkins, squats and SSH. 3 rounds completed.
Next up – light poles extravaganza: 3 exercises at each light Merks/Squats/LBCs. 5/10/15 reps – rinse and repeat with Calf Raises, OH claps, SealJax.
Round 3 : Mosey back to Flag for 5 mins of Mary.
MARY: Yes
ANNOUNCEMENTS: Read newsletter
COT: Prayers for Pax, World events, and our local community.

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Then there were TWO

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WARMUP: SSH and Mosey
THE THANG: 5 exercises then take a lap: Step ups, Dips, Irkins, squats and SSH. 3 rounds completed.
Next up – light poles extravaganza: 3 exercises at each light Merks/Squats/LBCs. 5/10/15 reps – rinse and repeat with Calf Raises, OH claps, SealJax.
Round 3 : Mosey back to Flag for 5 mins of Mary.
MARY: Yes
ANNOUNCEMENTS: Read newsletter
COT: Prayers for Pax, World events, and our local community.

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Then there were TWO

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WARMUP: SSH and Mosey
THE THANG: 5 exercises then take a lap: Step ups, Dips, Irkins, squats and SSH. 3 rounds completed.
Next up – light poles extravaganza: 3 exercises at each light Merks/Squats/LBCs. 5/10/15 reps – rinse and repeat with Calf Raises, OH claps, SealJax.
Round 3 : Mosey back to Flag for 5 mins of Mary.
MARY: Yes
ANNOUNCEMENTS: Read newsletter
COT: Prayers for Pax, World events, and our local community.

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Ballroom Tour

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Warm up
Wall work
Some running, others LBCs
Fun with picnic tables
Down the hill to other school
Loops and merkins
Accumulator up the lights, finishing with 25 flying squirrels
To wall (or the window)
Mary

That’s that

Prayers for Uhaul, and caregivers

Thanks for the nod Bass

Looks like we made it,

Barry Manilow

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Good Morning Respectables!

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WARMUP
Disclaimer and some static stretches at the flag.

THE THANG:
Take a lap around the parking lot and stop at the front of school for COP. All in Cadence:
SSH x 20, windmill x 10, Mountain climber x 15, Low slow squat x 15, cherry picker x 10
Form two lines about 5 yards and face each other. Bear crawl in cadence (4 steps four steps forward/four steps back) x 5
Freddie Mercury x 15, LBC x 15
Back into formation, 5 yards apart. Crabwalk in cadence (4 steps forward/four steps back) x 5
Finish with 10 flying squirrels in cadence

Form a straight line and lunge walk the parking lot spaces, do 5 squats at every other line. Return to start with a bearcrawl and 3 merkins at every other line.

Indian Run 2 laps around the parking lot.

Circle up for <@UJGS2BBQD> modifed (7 reps) killer hip routine

MARY:
Rosalita x 15, Pretzel crunch x 15, Hello Dolly x 15, American Hammer x 15, Box cutter x 10, Superman hold x 3

ANNOUNCEMENTS:
Dam to Dam race this weekend

COT:
Prayers for <@U790WHUKC>’s wife with health issues/job change, traveling mercies for students traveling, and those traveling to and running the Dam to Dam race in the rain.
After a week of illness, it was great to be back with my F3 brothers this morning – all respectables! Well done, gentlemen!

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Change is the Game

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WARMUP: Cold morning required a warm up session for the Q so the rest of the pax got the same
THE THANG: Mosey to basketball court on far side of school. Stopped on way at picnic tables for some step-ups and dips (3 rounds). The routine at the court involved 2 laps of yogging followed by a round of 3 core exercises followed by one set of suicides. We rinsed and repeated for a total of 3 full cycles of this routine. Then moseyed back to launch.
MARY: She joined throughout
ANNOUNCEMENTS: Break the Dam, trash pickup
COT: Some quick departures shrunk the COT crowd. We identified Honky Tonk and Sugar Bug as Ballroom regulars we hadn’t seen recently. One pax committed to reach out to each for a check in.

Throughout the Thang, pax traded experience regarding how change has impacted their life and whether they felt the rate of life changes was accelerating as they age or slowing. General agreement was that the volume and rate of change GROWS as we age. A comment was made about the rate of change vs EXPECTATIONS. Q Source says we prepare for what’s expected so that we’re in the best position possible to respond for the inevitable times when unexpected change will come our way.

My experience and study on life change indicates we go through many cycles and each one reflects three stages: an ending to the current reality, an uncomfortable in between period, then a new beginning. Moving past the “ending” that is really the start of change often requires a “letting go”….maybe even a grieving period. What do you need to let go of so you can move forward?

Grateful to Bass for the Q invite and the very timely reminder at Flight Plan Mon morning. Also grateful for the covey of Respectable HIM who posted to help sharpen me. May God continue to bless The Fort!

#KeepPosting

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Out numbered

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Campus tour lots of convo about houses shieldlock and various other topics. Yes we were out numbered by the lady runners on the track. How sad.

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