Tag: Boogie Down

11-11

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WARMUP: Mosey to the gym entrance – windmills (I/C & trucker-approved) and Cherry pickers (I/C). Mosey to the back of the school at bus loop – imperial walkers, hillbilly walkers and low slow squats with Moroccan night clubs all in cadence. Mosey to benches for dips I/C and Bulgarian split squats (Single count)

THE THANG: at the poles varying exercises of 11’s were completed in pairs. Mode of transport between the poles was lunge walking and lieutenant Dan’s. Every 3 sets or so – YHC called mosey around the car loop.

After completing the poles pax moseyed to the basketball court for four corners of 11 & 11 – notable callout of gas pumpers at one corner by twister.

From there – PAX Moseyed to the dumpster where pax did 20 d/c monkey humpers (facing footloose of course).

Mosey to gym entrance for dips and a little Broga- but just a little.

Mosey to cot for Mary

MARY: a few of airborne’s hip exercises and a inner thigh stretch brought us to 0600

ANNOUNCEMENTS: yes
COT: 5th core principle

Thanks for the call Boogie Down. Always an honor to lead.

👁️

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Rollercoaster of pain

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WARMUP:
– SSH / IW / WM
THE THANG:
– Rollercoaster modified escalating suicides: 10/20/30/40 squats / MC / plank jacks / LBC
– Jack-Webb: Pushup + OH clap
– Airborne hips
MARY:
– yes
ANNOUNCEMENTS:
– read newsletter
COT:
– conducted

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27 – ALL of them were there

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WARMUP: mosey to the high school gym parking lot for:
Windmills x 10 (d/c, i/c)
Cherry pickers x 10 (i/c)
Imperial walkers x 10 (I/c)
Hillbilly walkers x 10 (I/c)
Seal jacks x 15 (I/c)
Plank
Down dog, walk dogs
Merkins x 10 (I/c)
Should taps x 10 (I/c)

Hand off to warning track for the main event

THE THANG:

Light poles are the Diamond
4 rounds
Home base – pole 1 – 5 burpees
1st base – pole 2 – 10 Bobby hurleys
2nd base – pole 3 – 15 LBC’s
3rd base – pole 4 – 20 merkins

Mosey to hill out to Munn road
Partner DORA – partner 1 runs, partner 2 does exercises and then flapjack
100 – Shoulder Taps
200 – LBC’s
300 – squats

On to the high school wall for BTTW.  Holding for an excessive period of time.  Once time was called pax moseyed to COT

MARY: Time for one minute of flutters.
ANNOUNCEMENTS: yes
COT: 5th core principle

Warning Track and YHC were given AAR’s and pax were dismissed after COT.

Always a privilege to see an accelerating HIM rise at The Coach’s Box.  T-Claps Warning Track.

👁️

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Smokin Ballroom

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WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Hillbilly Walkers, Strawberry Pickers
THE THANG: Cheese Shredder,
The following exercises were done in groups of 3 with 10-15-20 rep counts: Dips, Plank Jacks, Mountain Climbers, Squats, Step Ups, Calf Raises, Merkins, Derkins, and Carolina Dry Docks. After each round we ran around the parking lot.
MARY: American Hammers
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Happy BDay USMC

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WARMUP: mosey/ dynamic stretch/ ssh/mtn climber/ shoulder burns
THE THANG: CDD bear crawl CDD
Wall sits while working out to in 5,3,1 burpees/ CDD to Lt Dans to CDD/mosey to railing 3 sets 15 reps dips and decline merkins/ mosey down the way for a boogie down drill instructor session. He scared Twister… more bear crawls and Lt Dans followed by Merkins.
I think this is mostly what we did but Rebel can Audit me.
MARY: start around the circle for your choice of 10 reps in cadence of any exercise
ANNOUNCEMENTS: bbq and bourbon tonight, golf in dec./ blood drive next week
COT: lots of praises and prayers.

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Tour da Ranch

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WARMUP: dynamic stretching along with ssh, Cherry pickers, mtn climbers.

THE THANG: 3 sets dips and step up. Wall sits with rounds of burpees. Pull up 5,4,3,2,1- merkins, squats, lbcs 15,14,13 etc. more pull up then Indian run to cot for some Mary
MARY:
ANNOUNCEMENTS: bourbon and bbq, golf, blood drive
COT: prayers and praises.

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Halloween Treatin’ me and the boys of ballroom went trick or treating

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WARMUP: stretch, dynamic movements, ssh, windmill, cherry pickers, mtn. climbers, various shoulder work
THE THANG: Lt. Dans followed by merkins and Freddie mercury
Mosey to bridge 11s 1-ccd, 10 bomb jacks, 2/9, etc.
MARY:
ANNOUNCEMENTS: bbq on Nov 10, golf in December
COT:prayers- interview for Ryan, healing for Ginny, mental health and Israel.

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Dancing at the Ballroom with all my Rowdy Friends!!!

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WARMUP: After a brief discussion on where to get the best sliders on the EC ( it’s in Jersey of all places ) we got after it.
All in cadence – WMx10, CPx10, HBWx10, OCx10, MNx10
THE THANG: We moseyed to the back parking lot in front of the baseball field. Completed 20 SSH in cadence waiting on the 6. Island to Island was the distance, used the 2 parking lines forward, conduct 1 rep of an exercise then go 1 line back and conduct the same exercise. 1st round was bear crawl moving forward and crawl bear moving backwards with 1 merkin completed at every line. 2nd round was alt lunge walk moving forward, alt backward lunges to move backwards with 2 squats completed at every line.
Had enough of that parking lot so we moseyed along the winding road heading back to COT. Of course, we stopped to do some dancing with DORA. Shortened the running distance to make it a SPEEDY DORA, partners completed 100 merkins, 200 LBCs, & 300 Flutters(SC).
These guys were crushing it so we had time for another routine. Headed to the benches at the school entrance. 1 PAX was the timer while all other PAX performed an exercise. The timer was 10 burpees. Rotated 3 exercises as we moved down the line with PAX performing their 10 burpees – Step-ups, Gerkins, & V-Ups.
These guys don’t quit so we had time for more at COT. Asked the PAX to think of a physical weakness, then think of an exercise they will perform for 1 minute to strengthen that weakness. Battlebot definitely picked the most interesting weakness. You gotta show to know.
After the minute of pain was up we sat down and concluded the final 3 minutes of our wo time together with stretching ( something YHC doesn’t do nearly enough of ).
MARY: Didn’t need her as we practiced our 2 step and then danced with DORA.
ANNOUNCEMENTS: Bethel Men’s Shelter serve on 11/2, fundraising events, READ YOUR NEWSLETTER!
COT: Closed in prayer. Just wanted to say this was one of the most uplifting, encouraging groups I’ve had the privilege of leading! Loved every minute of it! Thanks for the opportunity Boogie Down!!!

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