Tag: Boogie Down

Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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Sneaky fast

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WARMUP: mosey, ssh, cherry pickers, windmills, mtn climbers a bunch of shoulders
THE THANG: head to wall wall sits and merkins alternating sides. Alternating lunge walks to steps. Squats and overhead presses. Calf raises and big boy with a press. Lunge walk to benches on swings and dips, step ups and American hammers. Mosey and getting cot.
MARY:
ANNOUNCEMENTS: Saturday team challenge. Trash pick up, dam 2 dam
COT: mental health, marriages, kids back to school, family, addictions

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A Moderate Handoff

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WARMUP: WarmORama
Side Straddle Hop, Produce Pickers, Hillbilly Walkers, Windmills, Moroccan Nightclubs, Imperial Walkers
THE THANG: Bitcoin Q begins with Mosey to the benches for 40 step ups (20 each leg), 25 dips, 25 incline merkins, 40 step ups (20 each leg), mosey back to BB court for partner work: 1 does Al Gore or Plank while the other does reps of the following (partners combine to equal 100 count of each exercise): LBC, Calf Raise, Arm Raise, Squat, CDD
Switch Q to JCruise for Imperial Walker 30 IC, Mosey, Wall Merkin/Merkin/Derkin (PAX choice) 30 IC, Mosey, LBC 30 IC, Mosey, Flutter Kick 30 IC, Mosey, Low Slow Squat 30 IC, Mosey, Imperial Walker 20 IC
MARY: Not Today
ANNOUNCEMENTS: Bethel, D2DBar, Coffeeteria
COT:Things were shared and prayed for

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Bunny fu-fus

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WARMUP: Jog lap around lot then some basic warm-ups. Grab bags and move to front of school.
THE THANG: Complete the following exercises. Every 2 mins run to cone at end of drop off line and back.
20 OH presses
50 hop overs
30 front rack squats
50 hop overs
40 push-ups
50 hop overs
30 back rack squats
50 hop overs
20 OH presses
Solo was calling the hop overs bunny fu-fus or something since they really started to add up.
After finishing the board we moved over to the amphitheater. Starting at the bottom, bear crawl to 1st landing dragging bag and do 15 jump over burpees. Crawl and drag to 2nd landing and do 12 jump over burpees. Crawl and drag to 3rd landing and do 9 jump over burpees. Bear hug sandbagand move back to start. Crawl and drag bag to 1st landing and do 15 over the shoulders. Crawl and drag to 2nd landing and do 12 over the shoulders. Time was up before we could make it to the last landing. Carry bags back to COT. Great work by everyone. Thanks for the opportunity to Q!

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Not so moderate

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WARMUP:
– SSH / CP / IW / walk to hill with sandbag, various modifications along the way
THE THANG:
– the hill: PAX with sandbag up the hill and down, other PAX do various exercise, rinse+repeat, back to COT
– tabata: 45+15 sec x4 = 1min with 1 min “rest” consisting of 5 burpees. exercises: squats, MC, wildcard, LBC. 4 sets of above
ANNOUNCEMENTS:
– read newsletter
COT:
– was held

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12 Days of Christmas

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Warm up loop around Lowes with exercise stops. Got back for 12 Days of exercise. Goal was to go through 6 take a lap around building and finish last half. After completed started day 12 and got back to day 10.

1 – Flying Squirrel
2 – monkey Humpers
3 – Diamond Merkins
4 – Big Boy
5 – Squats
6 – CDD
7 – Lunges each leg
8 – American Hammers
9 – WAM
10 – LBC
11 – SSH
12 – Merkins

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Pre-Convergence Convergence

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There were Ruckers and runners.

Barry Manilow led the runners for 5+ miles around The Fort.

The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.

Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.

Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.

This was a fun 60 min bootcamp.

ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.

COT:

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Buckets of sprints

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4 attended today’s Ballroom. We headed to the football field at Pleasant Knoll. At end end zone was a bucket o HIIT-ish instructions for running such as:

Run to 30 (yard line) and sprint back
Run to 50 and walk to 100
Run to 100 (yards)

Etc

Each pax pulled a slip of pain from the bucket and we all did as instructed.

We ended up with 2.2 miles.

Back at the flag we did a few @airborne hip pain stretches.

All enjoyed and look forward to my next Q at ballroom.

Prayers for Christmas traveling: Boogie to Manhattan 🗽, Tater to Flo-rida 🐊 Harry C to Wisconsin 🧀 , me to Chuck-town.

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Slow is Smooth, Smooth is Fast

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WARMUP: Yes, it was cold and these bones don’t move without waking up the muscles and joints first.
THE THANG: BassO posted the morning after eye surgery with a plan to get some fellowship at the start and finish and walk the school campus solo in between due to an activity restriction from his doc. His plan became the perfect timing mechanism as the other 5 worked in short bursts interspersed with periods of catching up to BassO on the move. We did lots of core, lots of Moroccan Night Clubs, a sequence on the benches, and a series on the picnic tables as we traversed campus. Along the way we swapped experience and wisdom around the benefits of slowing down even as the season, the economy, and the world in general send us messages to speed up. Sawdust was a man of wisdom and humor throughout:
1. From one of his military leaders: ” Slow is smooth and smooth is fast”
2. He researched the proper form of Moroccan Night Clubs while interacting with a dual citizen from Morocco last week.
3. He skillfully pointed out that the planet in the sky Tater was asking about was “Your Anus”. Could there be a better way to start a dark, still, cold Tuesday morning?
MARY: Yes, we wore her out!
COT: Read your newsletter, then show up somewhere outside the Gloom!

Thanks for the invite Boogied Down and for keeping The Ballroom hot!

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Slow is Smooth, Smooth is Fast

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WARMUP: Yes, it was cold and these bones don’t move without waking up the muscles and joints first.
THE THANG: BassO posted the morning after eye surgery with a plan to get some fellowship at the start and finish and walk the school campus solo in between due to an activity restriction from his doc. His plan became the perfect timing mechanism as the other 5 worked in short bursts interspersed with periods of catching up to BassO on the move. We did lots of core, lots of Moroccan Night Clubs, a sequence on the benches, and a series on the picnic tables as we traversed campus. Along the way we swapped experience and wisdom around the benefits of slowing down even as the season, the economy, and the world in general send us messages to speed up. Sawdust was a man of wisdom and humor throughout:
1. From one of his military leaders: ” Slow is smooth and smooth is fast”
2. He researched the proper form of Moroccan Night Clubs while interacting with a dual citizen from Morocco last week.
3. He skillfully pointed out that the planet in the sky Tater was asking about was “Your Anus”. Could there be a better way to start a dark, still, cold Tuesday morning?
MARY: Yes, we wore her out!
COT: Read your newsletter, then show up somewhere outside the Gloom!

Thanks for the invite Boogied Down and for keeping The Ballroom hot!

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