Category: The Ballroom

The Ballroom: Dancing the Gloom Away

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WARMUP: mosey
Circle up for couple exercises from the randomizer….ball of exercises

Mosey to elementary school with stops around playground for some exercises

THE THANG:
6pain stations around parking lot
1st round lunge walk to each
2nd round bear crawl to each
3rd round slowzy to each

10 leg lifts
20 dips
10 wide arm Merkins
10 donkey kicks
20 calf raises
10 sumo squats

MARY:
Slowzy back toward COT but some stops along way
Flutters
Hello dollys
Supermans
Wall sits with Bear Crawls
Wall sits with merkins

ANNOUNCEMENTS:
Saturday convergence 6am FMHS
Saturday print shop 6pm

COT:
Prayers and Praises for many things
One theme was traveling and vacations and kids summer plans

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Murph Madness Recovery

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WARMUP: The usual suspects: Cherry Pickers, IW, some other stuff

THE THANG: Slowsey to the basketball courts: merkins on one end, mosey to the opposite island and back. Rinse. Repeat.

Slowsey down to the concession stand. SSH, BBSU.

Slowsey around the track twice and back across the bridge.

Randomized 11s (LBC at hilltop, SSH at bottom)

Slowsey to school front via basketball courts.

Slowsey to COT for pain randomizer.

MARY: Who? Core principle says “men only.”

ANNOUNCEMENTS: Remember, you are not alone. Your brothers in the gloom are just a slack message, text, or phone call away.

COT: Prayers for our missing brother’s family following his untimely departure.

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Murph prep

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WARMUP:
Some SSH, IW, HW, Moroccan Nightclubs

THE THANG:
Moseyed over to the back of the school to the bottom of the second hill for some 11’s
Merkins at the top of the hill, jump squats at the bottom.

Moseyed around the backside to the front of the school to the benches for a 10min AMRAP.
10 derkins, 20 gas pumpers, 30 curtesy lunges (SC).

MARY:
Last 10 min, passed around a slam ball, and some other stuff.

ANNOUNCEMENTS: Murph, Konvergence, Boss Hogg’s going away lunch/dinner/party, Canoli Run May 18, 2024
COT:

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Shield Lock Q

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WARMUP: SSH, Merks, Squats, Imperial Walker, Hill Billy Walker, Plank Jax
THE THANG: Four Corners with 2 exercises at each w a stop in the middle for some BombJax.
Destiny took over and knocked out some bench exercises w Derkins, Dips, Merkins, and a round of Peter Parker, Parker Peter and shoulder taps. Bass grabbed the Q stick for 2 rounds that included some SSH, Seal Jax, Overhead claps, and nightclubs. OH and the mumble chatter that erupted with the run up to the “top of the hill” and back. Round 2 offered up Squats, Jump Squats, and Calf raises before another run up the “hill”.
Solid leadership by Bass-oh-matic!
Rebel closed out the session with ramping up core exercises- sprints- and a lovely round of Mary ( which is always a crowd pleaser when you exceed the 10 count….

MARY: ugh!!!
ANNOUNCEMENTS: Doty run, Litter pick up this Saturday May 13th, canoli run, blood drive and read the news letter. Sawdust reminded the group of the 2 mile run that happens each month.
COT: Bass closed us out.

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Apparently it was leg day

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WARMUP:
15x SSH, Produce Pickers, Seal Jacks, Hillbilly Walkers, Imp Walkers
THE THANG: 11s –
station one: hand release merkens with shoulder taps at the top

Travel to station 2 via lieutenant dans

Station 2: American hammer / gas pumper combo

Travel back to station 1 via a run around the parking lot
MARY: we finished right on time
ANNOUNCEMENTS: several around upcoming events – I trust these are covered in the news letter
COT:

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It takes 2 to Dance

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WARMUP: SSH, Windmill, Moroccan Nightclub, Imperial Walker & Hillbilly Walker

THE THANG: Interval training at the 4 corners of the parking lot. 50 seconds on, 20 off. 4 exercises then move to the next corner. Got in a round and a half

Merkins, Squats, Flutters, Donkey Kicks, Freddie Mercury, Calf Raises, Plank Jack, Seal Jack, CDD, SSH, Box Cutters, Monkey Humpers, Mountain Climbers, Al Gore, Lunges & High Knees

COT: 1 is the loneliest number, but 2 isn’t far off when making announcements and prayer requests… Glad Sawdust was there to keep me from just cutting out instead of working out!

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Party of two for webs and chatter

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WARMUP:
mosey around parking lot, windmills, Moroccan night clubs, low slow squats, Peter Parker
THE THANG:
Web # 1
1 squat/4 calf raises, move to next parking spot line,
2 squats/8 calf raises, move to next parking spot line,
Progressive to 10 squats/40 calf raises

Mosey around parking lot

Web # 2

1 merkin/4 shoulder taps, move to next parking spot line,
2 merkins/8 shoulder taps, move to next parking spot line,
Progressive to 10 merkins/40 shoulder taps

Slow mosey/walk around parking lot

It was a great opportunity to chat and share some experiences learn more about other pax.

ANNOUNCEMENTS: Amrap, Manion

COT: 5th core principle

Tinsel out

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Was this Moderate Enough for you?

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WARMUP:
25 SSH
10 HB Walkers
10 windmills
10 Mt Climbers

THE THANG:
4 corners round the parking lot 2X:
10 burpees
20 lunges
30 merkins
40 squats

Mosey around the school to the wall:
Wall Sits while each person does 5 Mike Tysons
10 derkins against the wall
10 BombJacks

Mosey to picnic benches for Dora. One person runs while Partner does:
100 Step Ups
100 Dips
50 Derkins
100 Wide Arm Merkins

MARY:
20 bobby Hurley’s, 10 JLows, Elbow to knee Bicycle, 20 flutters

ANNOUNCEMENTS: All the things
COT: Prayers for family and health

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Taking the Conga Line Through Life

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WARMUP: Bit of a mosey and short COP with mumblechatter from Bonsai on the Qs Disclaimer. No, it wasn’t perfect. It also wasn’t missed entirely (except you Bonsai).

THE THANG: Two sets of accumulator series 5x / 10x / 15x /20x / 25x with bear crawls or crawl bears in between. one series was all lower body, one all core. along the way we did a conga line mosey weaving through all the posts of the carpool awning at the school.

MESSAGE: Workout and message today were geared around life not moving in a straight line. it hasn’t for me in career, fitness, faith, marriage, finances, etc. there have been ups and downs and twists and turns. too often I fall into the trap of blaming myself or someone else for the downticks when in fact that’s just part of the journey. and in fact it’s those downticks when I have the most to learn and grow. so take the attitude about the #Suck from the Gloom and apply it to the #Suck in the rest of your life — Embrace It!

thanks for the invite Triple Lindy and the AKA spirit Funhouse and pax! always an honor to lead.

COT: It was Day 2 of AKA and we had a great showing and energy level. some new faces (FITS) and some welcome kotters (Naked and Afraid).

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