Tag: Boogie Down

Angry Webb-o-Rama

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WARMUP:
SSH x10
Mosey to far parking lot for COP
– Imperial Walkers
– Windmills
– Flutters
– Toy Soldiers to one end of parking lot
– Shuffle left/right back across parking lot

Mosey down to elementary school playground

THE THANG:
Webb-O-Rama:
WEBB-O-RAMA (1:4 ratio of exercises)

– Bombjacks // SSH (1-4)
– >> Bear crawl to next station
– Captain Thor – Big boy sit up // 4 American Hammers
– lunge walk to next station
– Knee tar N’Diayes // Squats
– duck walk to next station
– Jack Webb –
– >> Run around to first station

Repeat for counts 5-7

Repeat for counts 8-9

YHC thought he’d be just tired from staying up for the Clemson game. The unexpected feelings of disappointment made for a not-so-moderate workout, enjoyed by all. Great to see the men that posted, but especially great to meet Tin Cup, Halfback, and Mighty Mite.

Thanks to Boogie Down for the opportunity to lead.

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Dance Naked Reboot

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Eight boot campers met at Pleasant Knoll Middle for a great start to Tuesday morning. Here is what they did:

THE THANG:
Mosey out of the COT and circle up at the cement pad by the teacher’s smoking lounge for COP: All in cadence:
SSX x 20, merkin x 10, windmill x 10, cherry picker x 10, little/big arm circles x 20ea and both directions, IW x 15, mountain climber x 15 hold/6″ hold/honeymooner/downward dog/6″/L/R arm/leg high/6″ hold, Freddie Merc x 15

Mosey to the parking lot and line up facing the cement island.

1. Bearcrawl to the island, 10 merkins, return to the start
2. Lungewalk to the island, 10 squats, return.
3. Powerskip to the island, 10 bombjacks, return.
4. Inchworm to the island, 10 merkins
5. Pick partner (someone you don’t know well), walk to the island and get to know them better. At the island, do 10 partner merkins (hand slap), walk back to the start.

Mosey to the walking bridge for Jacob’s ladder. Run to the end of the bridge and do 1-5 burpees, run back. (5 reps total)

Walk to the school building for 2 rounds of People’s Chair (60 sec hold). The pax were encouraged to sit at a 90 degree angle.

MARY: Flutter x 10, Box cutter x 10, Pretzel crunch x 10, Superman x 3

NAKED MAN MOLESKIN:
Good mumble chatter today by the Pax. Twister started it during the opening SSH’s when he noticed a small fenced-in area with a chair placed in it. What purpose did it serve? (time out chair?, teacher’s smoking lounge?)
Today’s workout was one I pulled from the archives (08/01/2019) and executed almost identically. Noteworthy of that workout was when I asked the pax to take a few minutes and get to know someone new in the group. I took that cue from C-Span who did something similar years before at WEP. It’s a neat way to make a connection with the guys you see in the gloom, but may not know very well.

COT: Barry Manilow joined us at COT following his 6 mile run.
Good to have you with us, brother! We prayed for ST’s mom and longtime friend John with terminal cancer. Prayers also for Dixie’s 5 yr old niece whose body started rejecting a donated kidney

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Boogie’s Birthday Bash Beatdown

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WARMUP: Abe Vigoda, Deep stretches, Side straddle Hops,
THE THANG: Mosey to Bridge near Gym entrance. Wall sit, bear crawls, burpees. Mosey to football field. Dora on the Football Field, Pax paired up in end zone. One runs to the 30, 40 or 50 yard line while fellow Pax completes 100 Merlins, 200 American Hammers, 300 Sumo Squats. Indian Rin back to COT.
MARY: Freddy Mercury, LBCs, Leg lifts for last 30 seconds.
ANNOUNCEMENTS: Damn 2 Damn
COT:Prayers & praises for those returning to school.

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Back to school

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WARMUP: Up and down
Squats, calf raises, curls, triceps extensions, taint punchers, short run, repeat.
Prayers out to all kids and teachers as we kick off a new year!

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Pearls of Wisdom and Anchorman as War Baby

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WARMUP: stretchin & Flying Squirrels
THE THANG: Mosey to PKES, partner up for a Dora with laps around the drop off lane. Next, work a ladder up/down the hill between the campuses. Then over to the wall in back for some wall site of pain. Finish up with a nice Jack Webb
MARY: none
ANNOUNCEMENTS: The Yuse
COT: prayers for community, churches & our schools. Thanks @Boogie. Keep The Ballroom humming

Sincerely,
Shortest Of All Sales

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Shieldlock Q at The Fort

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WARMUP: Destiny took the Pax thru some stretches that included warm up exercises.
THE THANG: Rebel broke out a Dora that offered the Pax 100 Wide Arm Merks 200 Dry docks 300 Dips 400 Flutters
Bass offered up some Wall work w bear crawls and lined up in plank positions and knocked out mtn climbers, walk around building w some incline merkins, around building again w flutters around building again with wall sits again with curls.
Fogerty closed us out with a quick round of 5s ( Bombjax and Merks) w the hill at the entrance then finished w 3 mins of Mary
MARY: YES
ANNOUNCEMENTS: Many discussed including Coffeeteria- Dam to Dam fundraising
COT: prayers and praises around the COT.

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I Don’t Always Dance Salsa, But When I do we Boogie Down !

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WARMUP: Welcome & Disclaimer
THE THANG: We jumped into a circuit training of pain stations with 10 Reps each of the following: LSS, Merkins, Flutter Kicks, 60lb Sand Bag Over Head Toss, Ruck Sack Curls, SSH, Monkey Humpers, 40lb Bent Over Rows, Big Boys. Every 5-10 minutes we Mosey a lap around the parking lot x2, and 1 backwards jog.
MARY: Lots of fellowship, and sweet tunes.
ANNOUNCEMENTS: HIM Camp, Men Bethel Shelter, & NEWSLETTER
COT: Praises & Prayer, 5th Core Principles and shared with Halfback about the 3 Fs.

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1 Q 2 Q 3Qs 4Qs at The Yard

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WARMUP: Bitcoin took us thru the disclaimer and a solid Warmup, complete with Imperial Walkers Hilly Billy Walkers, Wind Mills Cherry Pickers, which all began w a mosey.

The Thang:

Old bay grabbed the Q stick and walked us thru his maze of cones.  Some Pax paid attention and some Pax (well) not so much…
Old Bay
Zig-Zag Cone Course
– Line up for run through cone course by all (backwards run to start)
– Partner up (size not matter)
– Partner 1 does stationary exercise while partner 2 does moving exercises through the cone course
– Flapjack and then plank up until six is in
– Proceed to next round

1. LBCs –> lunges
2. American Hammer–>bunny hops
3. Peter Parkers –> karaoke
4. Flutters –> toy soliders
5. Hello Dollys –> backwards lunges
6. Low Plank –> butt kickers (2x)
Fogerty grabbed the Q and lead the Pax onto the Turf football field for a full 100yd ladder at every 10 yd markers.  Each pax added a rep up until mid field and then removed one rep until they reached the other goal line. Pax stated with 1 bombjax and 1 merkin at the 10yd line….2 of each at the 20, 3 of each at the 30yd line…Pax made their way back to the original goal line with same cadence but this time it was squats with overhead clap. Pax headed back to COT when Buddy ( Cousin Eddie son) took the Q stick and led the entire group back to COT w some butt kickers, Grapevine switching sides, Hops and finally a mosey to Circle up for 3 mins of Mary. Buddy did not relinquish the Q stick and led the pax in a round of Big Boys until time was called. Mumblechatter erupted around the 15th rep….but we were all better for it !! Nice job Buddy!!

ANNOUNCEMENTS: stuff the bus, HIM camp next weekend and a round of prayers / praises from every pax.
Bass took us out in prayer.

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Stuff the Bus Convergence

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WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees

Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)

Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins

Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins

We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?

It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.

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