Tag: Bass-o-matic

The Sheldon Cooper

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I picked up the substitute Q stick from <@UN6PTD007> as he’s DR this week and he picked up one of mine from a few weeks ago.

WARMUP: Mosey over to the track. The obligatory SSH, Morrocan nightclubs, windmills

THE THANG: The Sheldon Cooper. 10 rounds of descending reps. Run a lap around the track, perform 10 burpees, 10 squats, 10 merkins and 10 big boys. Continue this pattern and decrease your rep count by one after each lap.

This was intentionally chosen so that each pax could push themselves as hard as they could, regardless of the pax around them. This provided some good fellowship for a few and the ability to go hard for others.

MARY: Planks and Peter Parkers

ANNOUNCEMENTS: D2D, Jaeger, Convergence. Read the Newsletter

COT: Prayers for new job opportunities, health, and healing.

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1% better at Slow Burn

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YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.

WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number

Station 1
Burpees
Flutters
WAM

Station 2
Lunges
Hammers
Diamond merkins

Station 3
CDD
Big Boy

Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner

MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for safe travels, new jobs and for grace

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Dancing the Tariffs Away

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WARMUP:
Imperial Walkers
Low slow squats
Hillbilly Walkers
LBC
Plank with some stretching

Mosey to front of school
12 Dips
5 step ups each leg
3 rounds
Mosey to back of school
Wall sit while 1 PAX goes up and down stairs
20 quick steps
5 irkins
15 quick steps
5 irkins
10 quick steps
5 irkins
THE THANG:
Mosey to football field
10 squats
Lunge walk 10 yard
10 merkins
Mosey back to goal
10 squats
Lunge walk to 20 yard
10 merkins
Mosey back to goal

Rinse and repeat to the 50
2nd round
Same distances
Reverse lunge walk
Sumo squats
Plank jacks
Reverse mosey to goal line

MARY:
Freddy mercurys
Rosalitas
Protractor
ANNOUNCEMENTS:
Read Newsletter
COT:
By not accepting God’s free gift of Grace we trample on the sacrifice he has provided for us.
Let’s instead honor the sacrifice and accept that free gift which is in our best interests :pray: :fire: :point_up_2: :raised_hands:

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The Pirate and The Twister were at Clydesdales

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WARMUP: yes, in fact it has warmed up, most accepted 40 as the temp, some argued feels like 36
THE THANG: loop through Kingsley, down 21, to the front of the hospital, across the street from launch, then back. most did not follow the suggested ‘loop’, but all made it back safe
MARY: never heard of her
ANNOUNCEMENTS: yes
COT: yes

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Music, Merkins, and Moroccan Night Clubs

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Six Booters and four Ruckers converged on Ball Room this morning for a music-themed workout. Conditions were cold and wet (33 and foggy). Here’s what we did.

Warm Up
– 10 Low Slow Squats (IC)
– 10 Windmills (IC)

Mosey around the lot to the covered walkway in front of the school

The Thang
The workout consisted of nine songs where an exercise was performed until a trigger word started another exercise

Song 1 – “Africa” by Toto
4m 32s of SSHs
Trigger Word: Africa – Burpees (7 total)

Song 2 – “You Can Call Me Al” by Paul Simon
4m 36s of Plank
Trigger Word: Al – Plank Jacks (4 total)

Song 3 – “Wagon Wheel” by Old Crow Medicine Show
3m 56s of Imperial Walkers
Trigger Words: Rock Me – Bomb Jacks (18)

Song 4 – “Another One Bites the Dust” by Queen
3m 43s of Plank
Tigger Word: Dust – Merkins (18)

Song 5 – “The Joker” by Steve Miller Band
3m 39s of American Hammers
Trigger Word: I’m – LBCs (32)

Song 6 – “Pour Some Sugar on Me” by Def Leppard
4m 56s of Moroccan Night Clubs
Trigger Word: Sugar – OH Claps (19)

Song 7 – “Wildflowers” by Tom Petty
3m 14s of Squats
Trigger Word: You – Flying Squirrels (24)

Song 8 – “Hotel California” by The Eagles
6m 32s of Calf Raises
Trigger Word: California – Burpees(4)

Song 9 – “Money for Nothing” by Dire Straits
4m 39s of People’s Chair
Trigger Word: Money – Merkins (17)

NMM
Who knew five minutes of Moroccan Night Clubs could wreck you? Today’s beatdown proved you don’t have to run far to get a good workout. Thanks for the opportunity <@U790WHUKC> and happy birthday <@U6AS1MBPG>. And great to catch up with our Ruckers at the end.

Remember to celebrate your wins louder than you mourn your losses. Progress deserves more energy than regret. Should’ve, would’ve, and could’ve steal too much joy. The windshield is larger than the rearview mirror for a reason.

Aye!
IJ

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Weighed Down

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WARMUP: yea, this is important. did SSH for a while because Esso was late. He apparently “went to block party” and then remembered we were going to ballroom today.

THE THANG: ran around exploring

Found a 15 space parking lot
1 merkin
2 squats
3 burpees
4 merkin
5 squats
6 burpees
7 merkin
8 squats
9 burpees
10 merkin
11 squats
12 overhead claps (by request)
13 merkin
14 squats
15 overhead claps

Started to do that again, but I just didn’t wanna. Was hoping more PAX would gripe about it. But they didn’t they were either too cold to complain, or knew I might actually go through with it if they did.

Mosey some more
some squats, lunges, cossak squats

Mosey some more found a hill
bear crawl, donkey kicks, back down
crawl bear, donkey kicks, back down

Mosey some more found the basketball court
5 squats run to the middle 5 jump squats
back to start
5 squats run to far end 5 lunges
did that a few times

MARY: did some hip flexibility work. Barry did not seem to be a fan, but I know he really enjoyed it in his heart.

COT: had to be there. Bass is a stellar Site Q. It was an honor to lead

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