Category: The Ballroom

All of them

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WARMUP: Mosey to behind the track. Windmills, cherry pickers, imperial walkers, clear the circle for runners coming through, resume imperial walkers, merkins, stretches and shoulder taps.

THE THANG: We all need partners in life
Partner 1 planks either in regular or forearm mode while Partner 2 performed three exercises at each corner. Running the long stretches between stations and side shuffling on the short ones

Round 1 – 5 Diamond merkins, 10 sumo squats, 15 donkey kicks

Round 2 – 5 hand release merkins, 10 regular squats, 15 big boy sit ups

Round 3 – 5 flying squirrels, 10 sumos, 15 LBC’s

Round 4 – 5 burpees, 10 Bobby hurleys and 15 sumos

Mosey to the light poles

Light pole 1 – 10 burpees

Light pole 2 – 10 merkins, 20 big boys

Light pole 3 – 10 diamond merkins, 20 squats, 30 flutters

Light Pole 4 – 10 wide arm merkins, 20 seal jacks, 30 calf raises, 40 shoulder taps

Mosey back toward COT – stopping mid way for 15 hand release merkins in cadence.

MARY: American hammers and protractors took us to 0600
ANNOUNCEMENTS: cannoli Run, let me run 5k’s both Saturday at 0900.

Silfab discussion at 0745 Saturday at the Kingsley Fire Pit

AI discussion Friday at 0615 – St. John’s UMC.

Read your news letter

COT: Gratitude for this community, those who inhabit it and all we can influence well through our words and deeds.

Our credo is to leave no man behind and leave no man where we found him. Apply the same principle to our community by getting involved and not doing life alone. A HIM influences by word AND deed. Thankful for the men who ensure YHC has better alignment of word and deed because of F3.

Thanks for the call, Bass-o-Matic. :eye:

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THE THANG: We hit the turf field at PK Middle for some pick a ticket from the bucket running. Got in 2.5 miles all said and done. Great work and mumblechatter. All enjoyed.

ANNOUNCEMENTS:
Fogerty is your host for Adopt A Highway F3 trash pickup this Saturday at Harris Street Park. 07:45. Great fellowship opportunity and community service.

Dojo is interested in having you sign up for the Canoli Run, one week from this Saturday.

COT:
We had one Pax share a pretty critical situation that needs prayer and love.

Many pax have graduation, college and high school.

Always a pleasure to be in the gloom

-30-

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Burpees at the Ballroom

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DISCLAIMER: Disclaimed, they were shocked.
WARMUP: Mosey
20 SSH IC
10 LSS IC
10 Windmills IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG: Burpees at the light poles
Run to first light pile, perform 1 burpee. Return to start and do first listed exercise.
Run to 2nd light pile, perform 2 burpees. Return to start and do second listed exercise. And so on…
Exercises:
10 Bomb Jax
20 Merkins
30 Wide Arm Merkins
40 Squats
50 LBCs
40 Lunges
30 American Hammers
20 Diamond Merkins
10 CDDs

MARY: Flutters, Freddie’s, Gas Pumpers, Box Cutters

ANNOUNCEMENTS: lots!

COT: stays in COT

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Meaning of Tigers chasing us in our dreams

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Disclaimer shared and meeting called to order. Agenda approved and new business discussed. Is Dunkin Donuts a reputable AO

WARMUP:

Slow jogging to the track!
10 reps each

Moroccan Night Clubs
Cherry Pickers
Wind :dash: Mills
Hillbilly Walkers
Imperial Squat Walkers

THE THANG:

5 laps with on the outer lanes with a North, East, West, and south poles

At each poles perform the following exercises with 10 reps each.
North = Squats
East = Merkins
South = Lunges
West = MNC

Rinse and repeat

MARY:

Light mosey to COT

ANNOUNCEMENTS:

Read newsletter, Fast Five, Autism Run, <#C058SJ4E5ML>; provides an opportunity for a triple crown.

COT: Stays in COT.

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Not Many Fooled on April 1st.

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Run to opposite side parking lot of school for Dynamic Warmup:
– SSH x15
– IW (high) x15 => High Knee
– Seal Jacks x15
– Windmills x10 => Butt Kickers
– Merkins x10
– Dry Docks x10=> Shuffle L/R
– Low Slow Squat x20

The Thang:
Ran to the back of the school (near the bridge). Pax paired up and a foreman was selected to represent all pax. Each pair took turns working their way to a rep count (the pax not doing the exercise various stationary positions. Once all pairs done, a moving exercise (out-and-back) was done by everyone. Then, we started the next round. The details of each round are listed below.

The twist for April Fool’s day is that before the moving exercise, a true/false question was posed to the pax. If the foreman answered correctly, an “easy” out-and-back exercise was done. If incorrect, a difficult out-and-back exercise was drawn from the “bucket ‘o pain”.

SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80

SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE
FLAPJACK to reach 80

SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80

Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 60

SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80

Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80

Great work by all pax!

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Biscuits and light poles

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WARMUP: Various exercises while doing laps around outside of parking lot. Somehow biscuits were brought up and for the rest of the time everyone discussed their favorite biscuit restaurant and topping.
THE THANG: Start at point where road split for the football parking. 5 bombjacks, run to 2nd light pole, 10 merkins, 10 squats, back to start for 5 bombjacks, run to 1st light pole for 10 merkins, 10 squats, back to start for 5 bombjacks. That’s one round. Each round we moved up a light pole, kept the bombjacks, and let PAX pick exercises. 3:2 was seal jacks and LBCs. 4:3 was diamond merkins and plank jacks. 5:4 was jump squats and flutter(?). Finally 6:5 was shoulder taps and mountain climbers. Times up, back to COT.
MARY:
ANNOUNCEMENTS:
COT: Pretty sure a few PAX had biscuits later this morning. Lots of recommendations for places to try around town. Fun group this morning and we got some good work in. Thx for the opportunity Bassomatic!

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Ballroom Slam

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Started with a Short mosey run
Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches
-mosey run-
Thang 1: tracks: do transportation, then the exercise called.
Toy soldiers walk – called bobby hurley’s
Bear crawl – merkins
Lunge walk – smurf jacks
-mosey run-
Thang 2: bench work, we did:
Step ups, inclines, butt touch squats, declines, calf raises, dips
-mosey run-
Thang 3: wall work:
Wall sit, pass slam ball, slam the slam ball, btw
-mosey run to shovel flag-
Thang 4: heavy ball toss.
Mary
Fini
COT
Sugarbug
Senator Tressel
Fogerty
Bass-o-Matic
Splinter

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They’re Playing Baaaasketball…..”

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WARMUP: Stretch Lab: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Left over right, Right over left, Pidgeon Stretch, Trunk Twisters
THE THANG: Mosey to gym entrance, CDD, Peter Parker’s. People’s Chair up against the wall, bear crawl to the curb & back, burpees.
Mosey to the B’ball court. Two teams play HORSE. Any airballs or bricks warrant a burpee from that team. Blame the early morning cold weather for the burpees that resulted. The PAX preferred wind sprints, up and down the court to keep warm.
MARY: Ab Lab to close out the last 4 minutes before COT
ANNOUNCEMENTS: 5K, Upcoming Convergence.
COT: Prayers for PAX’s personal health and families.

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Track and Stack at the Ballroom

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YHC was humbled to be asked to Q at the Ballroom. Heading into D2D, there is a feeling across the Fort of preparation for the big event. However, YHC wanted to challenge the Pax to make a downpainment on the day with a track inspired workout.

WARMUP:
Mosey to the parking lot beside the playground
Windmills x 10
Diamond merkins x 5
SSH x 20
WAM x 5
MNC x 20
Merkins x 5
IW x 20
Diamonds x 5
Mtn x 20
WAM x 5
Monkey Humpers x 20
Merkins x 5

Mosey to the football field

THE THANG:

Track and Stack
Run 200 meters followed by 5 burpees
Run 200 meters followed by 5 burpees and 10 merkins
Continue to stack each 200 with 15 LBCs, 20 SSH, 25 squats, 30 mtn climbers, 35 OH clap and 40 flutters

Mosey back to the flag for 3 minutes of Mary

ANNOUNCEMENTS:
Trash pickup coming on 3/22
Convergence on 3/14
Jaegar on 3/15

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