Category: The Ballroom

Little of this, little of that

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WARMUP: mossy to football field for COP (gates locked so couldn’t get into field), wish @shield was there to let us in.
THE THANG: mossy to basketball courts for 7 rounds of Crab Cakes special Rugby Sprints, 3 rounds of suicides with various merkins and squats. Mossy to gym doors for some Mary and 3 sets of dips and step ups on benches. Mossy to COT
MARY:
ANNOUNCEMENTS:
COT:

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Fuzzy balls and random things

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WARMUP: we had 3 track runners and 3 boot campers…so the runners ran away. SSH right out of the gate, merkins, low slow squats, maybe a burpee…sadly didn’t write down the warmup and I don’t remember but it was cold – I remember that part…and we ran away trying to get warm.
THE THANG: pearls on a string was the jam.
5 burpee, run. Saw some benches so did 10 step ups (or 20 if you’re Twister) and 10 dips…then saw a random fence with a swing and a ball and junk inside the locked gate – weird.

10 bomb jacks to go with 5 burpees…more running to other school where twister had to make a pit stop. So Sugar and YHC did more dips on the curb and then added 15 gorilla jumps (squat jump but you touch the ground with your hand), then the 10 BJ, then 5 burpees….more running.

Back of school added 20 merkins, then 15, 10, 5. Ran back up to middle school by the gym and found more benches for step ups and dips – 10 each. Then did 25 LBCs, 20-5 of the above exercises.

Ran down the cool bridge tunnel thing to the field for 20 flutters – and all the above. Saw our friends running so joined them for a lap.

15 hammers once we left the field and cross the bridge – and then all the above. Then ran back to COT.
MARY: quick round robin of Mary where Twister was happy his infamous gas pumpers got to be called out.
ANNOUNCEMENTS: most definitely
COT: cmon man

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Balls (as in Coors Light party balls) Room

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I warned a select group that we would be “running”, in fact, I called it speed(ish) training. As we arrived and the wind was whipping through, I realized “sprints” on the football field were not in the cards for this young crowd.

On to plan B

Mosey around the school and down towards the gym, too cold, back up the hill, we tucked ourselves in against the building and did our token warm ups, I’m sure they were spectacular.

Mosey on down to the other school (less windy).

We did some exercises and ran a bunch, some bear crawl, lots of squats, a few merkins. Ran some more. Calf raises. Ran some more.

Then came the Burpees, both of them, a total of 12 for the group, a few were questionable, Re: form. Claps were completed on 50% of them.

When you Q and it is cold out, keep the PAX warm, running would be the preference, as opposed to constant hugging, but you do you.

we logged 2.67 miles, officially, that is 3-ish or “3” depending on your math skills.

Chatter was had, primarily topics were Black Label, Stroh’s, Coors Light Party Balls, Schlitz, Old Milwaukee, Meister Brau, PBR (was it always a craft beer?), Red, White & Blue, etc, etc.

Short Sale was a SC, but showed
Twister did not, some BS about “getting miles”
Consul did not even pretend he was on the invited text group
DOJO ran with Bass
Bass led the pack
Anchorman did the work after realizing this was not SlowBurn
Boogie Down is a stellar site Q

I heard it, and can’t unhear it … my Q was referred to as “a black diamond for old guys”

I appreciate the fill-in opportunity … or maybe … thanks for asking, if I came to mind in the top 10, I’m doing good.

Looks like we made it,

Barry Manilow

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8 Guys at the Ballroom

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WARMUP:
Mosey to the backlot, line up and do some walk stretches: knees to chest, toy soldiers, arm circles, and lunge twists.

THE THANG:
Mosey to the side of the school for COP (all in cadence):
SSH x 20, windmill x 10, merkin x 10, squat x 20, Imperial/Hillbilly walker x 10 x 2, Carolina dry dock x 10, Rosalita x 15, Boat/Canoe x 5, Downward/Upward dog, Cat/Cow.
Mosey to the entrance to the steel bridge and partner up: Inchworm/merkin 3/4 of the length of the bridge, mosey to the opposite end. Lunge walk/squat the full length back to the start.
Classic Jack Webb: 1:4 to 10 merkins

MARY:
Freddie Merc x 15, Hello Dolly x 15, LBC x 15, Box cutter x 10. Finish up with Body Destroyer

ANNOUNCEMENTS:
Dam to Damn Bar this Saturday. Amor Artis fundraiser tonight for one their employees. Read your newsletter

COT:
Prayers for Airborne’s family

NMM:
YHC is coming off of a 2 week illness and was thankful to be well enough to Q today. The workout was truly moderate which provided ample opportunity for mumble chatter and the Pax didn’t disappoint. It’s always a good time with these guys and perfect F3 weather this morning was icing on the cake. @CakeBoss and @BarryManilow rolled in from their run at exactly the right time. Well done, gentlemen! Thanks for the Q spot, @Boogie!

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A borrowed borrowed backblast Q

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WARMUP: ran around parking lot then had COP with usual suspect exercises
THE THANG: Do exercise then take a lap
100 merkins
90 squats
80 LBC
70 CDD
60 squat jumps
50 hammers

MARY: LBC, flutter

Was a great morning to be out. Thanks for the opportunity @boogiedown

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Repetition Rounds in the Rain

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WARMUP: Mosey around the lot followed by warm up exercises.
THE THANG: After each round of exercises, run the parking lot loop.
1. Bear Crawls – Carolina Dry Docks
2. Duck Walks – Cyclist Squats
3. Alligator Merkins – Peter Parkers
4. Crawl Bears – Mountain Climbers
5. Walk Lunge (reverse lunge walk) – Dead Lifts
6. Dips – Derkins
7. Plank – Parker Peters

MARY: Box Cutters, Flutters
ANNOUNCEMENTS: Give Blood, Q-Source
COT: Yes

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Not so moderate

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WARMUP:
– SSH / CP / IW / walk to hill with sandbag, various modifications along the way
THE THANG:
– the hill: PAX with sandbag up the hill and down, other PAX do various exercise, rinse+repeat, back to COT
– tabata: 45+15 sec x4 = 1min with 1 min “rest” consisting of 5 burpees. exercises: squats, MC, wildcard, LBC. 4 sets of above
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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Dancing by Myself

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The parking lot was empty this morning at the Ballroom except for one other car. Barry arrived early to get some mileage on the track.
I gave myself a quick disclaimer and proceeded to mosey around the parking lot, circled up for warm-ups (SSHs, Imperial Walkers, Windmills, MNCs).
Next, the main event. Perform an exercise, run a lap around the parking lot.
Exercises with reps:
100 Merkins
90 Squats
80 LBCs
70 CDDs
60 Squat Jumps
50 American Hammers
40 Hand Release merkins
30 Jumping Lunges
20 Flutters
10 Burpees
extra credit
20 Squats
30 LBCs

Barry joined half way through after completing his running workout.

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Buckets of sprints

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4 attended today’s Ballroom. We headed to the football field at Pleasant Knoll. At end end zone was a bucket o HIIT-ish instructions for running such as:

Run to 30 (yard line) and sprint back
Run to 50 and walk to 100
Run to 100 (yards)

Etc

Each pax pulled a slip of pain from the bucket and we all did as instructed.

We ended up with 2.2 miles.

Back at the flag we did a few @airborne hip pain stretches.

All enjoyed and look forward to my next Q at ballroom.

Prayers for Christmas traveling: Boogie to Manhattan 🗽, Tater to Flo-rida 🐊 Harry C to Wisconsin 🧀 , me to Chuck-town.

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Slow is Smooth, Smooth is Fast

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WARMUP: Yes, it was cold and these bones don’t move without waking up the muscles and joints first.
THE THANG: BassO posted the morning after eye surgery with a plan to get some fellowship at the start and finish and walk the school campus solo in between due to an activity restriction from his doc. His plan became the perfect timing mechanism as the other 5 worked in short bursts interspersed with periods of catching up to BassO on the move. We did lots of core, lots of Moroccan Night Clubs, a sequence on the benches, and a series on the picnic tables as we traversed campus. Along the way we swapped experience and wisdom around the benefits of slowing down even as the season, the economy, and the world in general send us messages to speed up. Sawdust was a man of wisdom and humor throughout:
1. From one of his military leaders: ” Slow is smooth and smooth is fast”
2. He researched the proper form of Moroccan Night Clubs while interacting with a dual citizen from Morocco last week.
3. He skillfully pointed out that the planet in the sky Tater was asking about was “Your Anus”. Could there be a better way to start a dark, still, cold Tuesday morning?
MARY: Yes, we wore her out!
COT: Read your newsletter, then show up somewhere outside the Gloom!

Thanks for the invite Boogied Down and for keeping The Ballroom hot!

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