Tag: Boogie Down

Tour of Campus

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WARMUP:
25 SSH
10 HB Walkers
10 Merkins
10 Mt Climbers

THE THANG:
Mosey down the back road
10 merkins and 10 SSH at each light pole
Mosey back
10 squats and 10 overhead claps at each pole

Head to the basketball court – partner up
Partner 1 toy soldiers down and back
Partner 2 does burpees – 100
Partner 1 bear crawl across the court & lunge walk back
Partner 2 does LBCs – 200

Mosey to COT for MARY
10 Birddog crunches each side)
10 Shoulder taps
10 Elbow to knee Bicycle
20 flutters
ANNOUNCEMENTS: Lots of them
COT: It happened with a long prayer at the end

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Moderate HIIT

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Back by (very) popular demand we headed to the football field where we ran sprint after sprint after mall walk. The pax selected pre printed instructions from the bucket of running pain and mostly Bass-O won the 100 yard dashes. No hamstring injuries. The watch said 2 miles. Then we retired to the COT but got in a few @airborne hip flexors before the rain came. We missed @rebel but I heard he doesn’t do drizzle.

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50+ never looked so good

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WARMUP: chatted for a few. Stretched a little ran to Methodist parking lot. HBW, IW, merkins, PP, other stuff.
THE THANG: run to FBC back parking lot. Did dips, derkins then did 7s. Squats and bombjax. Ran to lower COG parking lot did 3 exercises then run around building. Sets of 15: SSH, s Taps, flutters. Run. Dips squats and P Parker’s run. wa merkins, amer Hamm and mtn climbers run. Merkins Big boys calf raises run. Run back to COT.
MARY: watch Rebel do LBCs.
ANNOUNCEMENTS: convergence, boss hog print shop
COT: secret stuff

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The Ballroom: Dancing the Gloom Away

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WARMUP: mosey
Circle up for couple exercises from the randomizer….ball of exercises

Mosey to elementary school with stops around playground for some exercises

THE THANG:
6pain stations around parking lot
1st round lunge walk to each
2nd round bear crawl to each
3rd round slowzy to each

10 leg lifts
20 dips
10 wide arm Merkins
10 donkey kicks
20 calf raises
10 sumo squats

MARY:
Slowzy back toward COT but some stops along way
Flutters
Hello dollys
Supermans
Wall sits with Bear Crawls
Wall sits with merkins

ANNOUNCEMENTS:
Saturday convergence 6am FMHS
Saturday print shop 6pm

COT:
Prayers and Praises for many things
One theme was traveling and vacations and kids summer plans

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Murph prep

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WARMUP:
Some SSH, IW, HW, Moroccan Nightclubs

THE THANG:
Moseyed over to the back of the school to the bottom of the second hill for some 11’s
Merkins at the top of the hill, jump squats at the bottom.

Moseyed around the backside to the front of the school to the benches for a 10min AMRAP.
10 derkins, 20 gas pumpers, 30 curtesy lunges (SC).

MARY:
Last 10 min, passed around a slam ball, and some other stuff.

ANNOUNCEMENTS: Murph, Konvergence, Boss Hogg’s going away lunch/dinner/party, Canoli Run May 18, 2024
COT:

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Iron Mike visits the Dentist

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WARMUP: Mosey: Stretching, SSH, IMPERIAL WALKER, Merks, Squats, Arm Circles, LBCs,
THE THANG: Started with a mini DORA using DDS to break out the sweat. ( dips, derkins, squats) – using the benches in front of school and a short mosey to the Birthday rock and back. 100 each exercise. Pax then moved to the parking lot to utilize a curb for some Iron Mike Tyson’s and Bomb Jax for some 9s.
Pax then moved to side parking lot to knock out a mini ladder using 4 stops for the reps. 3 rounds completed with BOOGIE down taking the reigns for one round of the ladder exercises where the exercises were completed in cadence. Harry Carey offered up some Smurf Jax to assist w delivering the pain.
Closed out with some Merks and Ab work before Mary took over
MARY: 4 mins of Mary where each Pax participated
ANNOUNCEMENTS: Cannoli Run, Mike Doty 5k, Blood Drive….
COT: Prayers for Luka, Health and Blessings.

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Iron Mike visits the Dentist

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WARMUP: Mosey: Stretching, SSH, IMPERIAL WALKER, Merks, Squats, Arm Circles, LBCs,
THE THANG: Started with a mini DORA using DDS to break out the sweat. ( dips, derkins, squats) – using the benches in front of school and a short mosey to the Birthday rock and back. 100 each exercise. Pax then moved to the parking lot to utilize a curb for some Iron Mike Tyson’s and Bomb Jax for some 9s.
Pax then moved to side parking lot to knock out a mini ladder using 4 stops for the reps. 3 rounds completed with BOOGIE down taking the reigns for one round of the ladder exercises where the exercises were completed in cadence. Harry Carey offered up some Smurf Jax to assist w delivering the pain.
Closed out with some Merks and Ab work before Mary took over
MARY: 4 mins of Mary where each Pax participated
ANNOUNCEMENTS: Cannoli Run, Mike Doty 5k, Blood Drive….
COT: Prayers for Luka, Health and Blessings.

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The Cheese Grater

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It was a beautiful morning in The Fort where 12 men chose to do the AKA moderately difficult thing and accelerate.

Quick disclaimer and warmup and we we’re off.

The Thang:
Jack Webb 4 – 40 V-Ups and 1- 10 supemans 🦸‍♂️.

Mode of transportation between cones was an Partner Indian Bear Craw across the parking lot.

Back to COT for prayers and praises.

-JWow

Back to COT

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Pick-A-Card-Any Card

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WARMUP: SSH, Abe Vigoda, Cherry Pickers, Mosey, bob & weave through traffic pylons. @Fogerty sighting
THE THANG: Stack of F3 cards, select two, do the exercise, run, rinse & repeat, Queen of Spades last card drawn for 25 burpees.
MARY: None
ANNOUNCEMENTS: See your newsletter
COT: Family & Health

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Taking the Conga Line Through Life

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WARMUP: Bit of a mosey and short COP with mumblechatter from Bonsai on the Qs Disclaimer. No, it wasn’t perfect. It also wasn’t missed entirely (except you Bonsai).

THE THANG: Two sets of accumulator series 5x / 10x / 15x /20x / 25x with bear crawls or crawl bears in between. one series was all lower body, one all core. along the way we did a conga line mosey weaving through all the posts of the carpool awning at the school.

MESSAGE: Workout and message today were geared around life not moving in a straight line. it hasn’t for me in career, fitness, faith, marriage, finances, etc. there have been ups and downs and twists and turns. too often I fall into the trap of blaming myself or someone else for the downticks when in fact that’s just part of the journey. and in fact it’s those downticks when I have the most to learn and grow. so take the attitude about the #Suck from the Gloom and apply it to the #Suck in the rest of your life — Embrace It!

thanks for the invite Triple Lindy and the AKA spirit Funhouse and pax! always an honor to lead.

COT: It was Day 2 of AKA and we had a great showing and energy level. some new faces (FITS) and some welcome kotters (Naked and Afraid).

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