Tag: Bass-o-matic

Carolina Day Ballroom

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Started with a mosey run
Warmup: SSH, Windmills, Imp Walkers, LSS, arm circles, peter parkers, plank stretches
-Run-
Do-run-do routine:
At baseline do 15 bobby Hurleys, run to halfway point, do 15 bobby Hurleys, run to far baseline and do 15 bobby Hurleys. Plank for the six.
Repeat doing 10 merkins and bear crawling
-Run-
Bench work: Step ups, dips, squats, derkins, calf raises
-Run-
Wall work:
Wall sit, run out and do CDDs, back on the wall.
Wall tar jais in cadence.
Leg lift dora: Partner one runs, partner two does leg lifts, switch, go to 100 cumulative.
-Run-
Simon says: smurf jacks, squats, some other things
Ball toss: pax in circle and toss the 15lb slam ball to each other.
Talked about Carolina Day 6/28/1776, battle of Sullivan’s Island.

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4 Corners and 11’s

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WARMUP:
Lead by Snooker. Did a great job.

THE THANG:
Moseyed around a bit, then landed at a parking lot with 4 cones set up about 50 yards apart. The thang was to do 11's, but across 4 corners.

Corner 1 – 10 Merkins. Next lap will be 9.
Lunge walk to Corner 2
Corner 2 – 1 Bombjacks. Next lap will be 2.
NUR to Corner 3.
Corner 3 – 10 Squats. Next lap will be 9.
Bear Crawl to Corner 4.
Corner 4 – 1 Mountain Climbers. Next lap will be 2.
Run to Corner 1.

Repeat until the "11's" exchange is complete.

Finished right on time.

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We’re not worthy!

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WARMUP:
Moroccan night clubs, low slow squats
THE THANG:
The full zipper. Ascending burpee count starting at 1 each time you cross over Spring St. (1 then 2 then 3…). On the right side of the zipper 20 Fat Bastard sumo squats and 10 We’re Not Worthy’s. On the left side of the zipper 20 Mojo mountain climbers (just regular mountain climbers) and 10 merkins
MARY:
ANNOUNCEMENTS:
COT:

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PoBoy Mike Tyson’s

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WARMUP: straight up Broga with some stretching
THE THANG: mosey to benches for hips and back. Went to back lot for other warmup stuff two kinds of walkers, squats etc. more hip and hammy stretching. Down to playground with soft turf really nice Clark. Did these poboy Mike Tyson’s that’s what Barry called them. He can demo. Good back stretch along with lats. Did some Mary. Went to wall do some sits. Did a bridge run both ways to check gate. Couldn’t get in cause @UGU3XR5RP hasn’t given me a key 😂 so did some bench work or something back to cot for Mary.

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No title, just work

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WARMUP:
SSH, windmill, low slow squats and broga

THE THANG:
Ran the light poles between the elementary and middle school. Backwards. Stopping at each light pole adding one merkin each time we stopped.

Moved over to the basketball court for some leg and speed work

Kriss kross down and bac
Bounces down and back – ask someone who was there. Hard to explain in a backblast but it sucked.

Moved to the benches for LBCs with feet on the bench

Plank with feet on bench
5 merkins

Repeat all of the above for another round

Move over to picnic tables for two rounds of dead lifts and LBCs.

COT for hip exercises to finish the workout
MARY:
ANNOUNCEMENTS:
COT:

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NASA?

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WARMUP: OYO
THE THANG: MUNN -> Harris -> ardrey – WEP -> trail back to Harris -> munn 4mi +/-
MARY: no
ANNOUNCEMENTS: newsletter, la grama, BOLO new AO trailhead coming this fall – see McHale
COT: health/ dr visits…. Mostly kept in our hearts today

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Loops, loops and loops

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WARMUP: Nope – it's a run/ruck workout
THE THANG: Richard's Crossing to Front Street to Berkshire Heights, loop 1, 2 or 3 times and return the way pax got there.
MARY: No sir – open to all men
ANNOUNCEMENTS: Always
COT: 5th core principle

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The Ballroom Playbill

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The Quad: 4 PAX. Small enough to be an intimate dinner party; strong enough to reshape the concrete.

​The Main Event: Four Corners. Because why just run in a straight line when you can suffer at every cardinal direction? We ran, we reached a corner, we paid the toll in pain, and we repeated.

​The Leg Destroyer: 100 Step-Ups. Pretty sure we collectively climbed a small mountain. Our quads are currently holding a press conference to protest tomorrow's alarm.

​The Remix: A spicy, chaotic blend of other exercises thrown in just to make sure nobody could breathe properly.

​The Verdict: No tuxedos, no disco balls, just four dudes putting in work while the world slept.

​If you missed it, your calves thank you, but your pride shouldn't. See you at the next beatdown!

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‘Merica 250

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WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

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