Tag: Boogie Down

Counting down from 100

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WARMUP:
Ran around the back of the school, stopping along the way for various warm-up COPs.

THE THANG:
Ran back and forth from one parking lot to another, doing each of these exercises.

100 Flutters
90 Squats
80 Shoulder Taps
70 Hello Dollys
60 SSH
50 LBCs
40 Merkins
30 Speed Skaters
30 Lunges
20 Burpees
10 Big Boy Sit-ups

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Recess Time

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Disclaimer shared, The Yard Historian Minutes
WARMUP:
10 of each:
MNC
Wind Mills
Cherry Pickers
Hillbilly Walkers
Imperial Walkers

THE THANG:
4 Recess games of Yesterday

  • Game 1 — Red Light, Green Light: Everyone lines up on one end of the lot/field. Green Light = mosey/run. Yellow Light = walking lunges. Red Light = freeze and do 3 squats. If someone gets caught moving on Red Light: 3 burpees for everybody. Keep it moderate by making this more ridiculous than fast.
  • Game 2 — Four Square: Mark four corners roughly 20–30 yards apart. Each corner gets an exercise: 10 Merkins → 15 Squats → 20 LBCs → 10 Carolina Dry Docks. Travel between corners using different “playground transportation”: bear crawl for a short section, side shuffle, backward mosey, regular mosey. Complete 2–3 rounds.
  • Game 3 — Dodgeball Without the Dodgeball: Split into two teams on opposite sides. Q calls an exercise—plank, squat hold, Al Gore, etc. One PAX from each team races to the center and plays Rock-Paper-Scissors. Winner returns; loser does 5 reps of a called penalty exercise before returning. Next two PAX go. Completely unnecessary competition will naturally become extremely serious. 😂
  • Game 4 — Sharks & Minnows: One or two PAX are Sharks in the middle. Everyone else crosses the Yard. Tagged PAX do 5 squats + 5 Merkins and become Sharks. No tackling, diving or NFL combine nonsense—just tagging. Last Minnow standing gets absolutely nothing except bragging rights.

MARY:

  • Dips, Gas PUMPERS, Burpees, Heel Touch, Calf Raises, Merkins, LBCs variations

ANNOUNCEMENTS: Anniversary 9/29
COT:
Always stays in COT.

Recess Time

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The longest mosey…..

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WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps
THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises ( Squats, Merks, BBS, plank Jax, Seal Jax)
MARY: Extended Mary (7mins) each pax took a turn leading – we had box cutters used twice with some Vups, Gas Pumpers, and Stretching.
ANNOUNCEMENTS: Bethel, Convergence and newsletter
COT: Powerful

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A bridge to far

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WARMUP: The usual suspects.
THE THANG: mosey to benches in back for 10 dips/10 step ups 3 Rounds
To b-ball court for lunge walks and a triple. 10 jump squats/10 CDD’s X 3.
To BRIDGE for a BLIMPS type workout over the bridge and back and escalator style.
5 Burpees
10 Rosalitas
15 Imperial Walkers
20 Derkins
25 Gas Pumpers
30 Erkins (yeah, it’s a stretch)
Back to COT for:
MARY: 3 minutes of her
ANNOUNCEMENTS:
COT: Families, health concerns, grateful for the pax in the circle and beyond.

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You use your whole body so workout your whole body

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WARMUP: SSH, cherry pickers, greatest stretch ever, down dog, honey mooners, mosey to big parking lot above old Pike building

THE THANG: 4 corners each corner focused on a different muscle group and had various exercises. 25 reps each and did it for 5 laps. You would do the first set of exercises on lap 1 then move on to the second set on lap 2 etc…

Corner 1 (with Cindy or bumper plates)
Curls
Push press
Over head squats
Bent over rows
Floor bench

Corner 2
Merkins
Wide arm merkins
Diamond merkins
Carolina dry docks
Plank jacks

Corner 3
Squats
Jumps squats
Sumo squats
Calf raises on curb
Lunges

Corner 4
Big boys
LBC
Mountian climbers
Flutters
American hammers

After that we partnered up and did a bear crawl really race across the parking lot. Partner 1 started bear crawl while partner 2 ran from one end to the other. Where ever they met on the run back they switched until as a team they made it across the parking lot. All that lost had a 2 burpee punishment.

Moseyed back to WEP stage and did wall sits while raising arms and going up on toes and down. Then a balls to the wall contest. You held balls to the wall as long as you could if you dropped you did burpees until the last man dropped.

Our finisher was a set of 7. In front of the stage you did squats the climbed up wall and ran to back wall of stage for a mike Tyson.

After that we moseyed to flag for core work (arts and crafts for 15min) until 7:30.

MARY: Was glorious

ANNOUNCEMENTS: Convergence 29th at WEP for The Fort’s birthday party (gifts not required) , read the letter of News every Sunday.

COT: prayer for BRR teams, PAX with injuries, and any PAX going through life hardships quietly

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Rememberence

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WARMUP: 9 exercises of 11 counts per started and ended with burpees
THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We all worked the entire time with a little mumble chatter of where we were 25 years ago when the world felt like it stopped. We didn't finish but we didn't stop just like the brave men and women that gave their lives trying to save others. The ultimate sacrifice. Remeber and Never forget.
343 FDNY, 23 NYPD, 37 Port Autority, 2184 in the trade centers, 2735 in buildings, pentagon, flight 93. God Bless and Rest in Peace.
MARY:
ANNOUNCEMENTS:
COT: Never Forget…

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The Hay is in the Barn

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With several PAX getting ready to tackle the Blue Ridge Relay this Friday, today’s mission was simple: get moving without cashing any checks the legs need later this week. No heroics. No smoked quads. Save that suffering for the mountains. 😂
We started with an easy mosey and dynamic warm-up — SSH, Imperial Walkers, Hillbillies, Windmills, Toy Soldiers, calf raises, ankle circles and leg swings.
Then it was off to 4 Corners, keeping the travel easy while mixing in:
💪 Merkins & Carolina Dry Docks
🔥 LBCs & Dead Bugs
🦵 Calf Raises & Squats
💪 Incline Merkins & American Hammers
From there we partnered up. One PAX took an easy 100–150 yard out-and-back while his partner worked through Merkins, LBCs and Supermans before switching.
We finished with mobility and some much-needed stretching to send everyone home feeling better than when they arrived.
Solid work by Honky Tonk, Fogerty, Old Bay and Boogie Down this morning. The BRR crew kept the governor on, and nobody fell for YHC’s secret plan to turn a recovery workout into a leg burner.
Good luck to everyone taking on the Blue Ridge Relay Friday. Run smart, enjoy the miles, and bring home some stories!
5 PAX. No injuries. Legs preserved. Mission accomplished.

The Hay is in the Barn

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Saturday Fish Special

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Warm-up, lap around the park.
Five cones and cinder blocks were set up in the middle of the field. We began with a Dora style workout. Partner 1 – ran cupcakes between the cones while partner 2 began the cindy reps
100 – curls
200 – bent over rows
300 – upright presses

Next, murder bunnies to each cone, carry overhead back to the start and switch with partner. Partner 2 performed squats and ab exercises while waiting.

Last set, no partners everyone completes – bear crawl to first cone, 3 burpees , crawl bear back. bear crawl to next cone 6 burpees, crawl bear back…so on and so on until the last cone 15 burpees.

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Blame It On the Boogie!!

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WARMUP: Cherry Pickers, Pidgeon Stretch, SSH,
THE THANG: Indian Run 1/2 way through back of the school. Flying Squirrels, Mountain Climbers at the half way point. Turn back around to B'ball court. Each corner had a deck of F3 cards focused on Arms, Cardio, Core, Legs. The Boogie Down soundtrack played in the background: The Jackson 5's Blame it on the Boogie, Earth, Wind & Fire's Boogie Wonderland, Jerry Lee Lewis's Boogie Woogie Country Girl.
MARY: None
ANNOUNCEMENTS: Bethel Men's Shelter, 9/11 Stair climb.
COT: Families, Illnesses, Return to school.

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