Tag: Boogie Down

Practicing Moderation in Moderation

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WARMUP: SSH, CASBAH #2s, IW,HW, Baby Arm Circles fed &back.
THE THANG: Squat Line Meat Grinder
Teams: 2 teams, 5 men per team
Space: Parking lot 40yd length
Gear:
• 2 identical stacks of 8 exercise cards (one per team)
• 1 sandbag per team 40 lb

Objective
First team to burn through their entire stack AND complete the final center-line sandbag pass wins.
Flow
1. Both teams start at their stack on opposite ends.
2. On “GO!” flip top card → whole team completes the written exercise together (same reps, no sandbagging).
3. As soon as the rep is done, the entire team sprints together to the center line.
4. Drop into a tight shoulder-to-shoulder wall squat (asses low, no one stands).
5. End man grabs the sandbag off the ground and the line passes it hand-to-hand all the way down and all the way back while staying in squat.
→ One full down-and-back = complete pass

1. When the pass is done, team sprints back together to their stack, flips next card, repeat.
2. After the last card is completed, team still runs to center ONE MORE TIME and does a final victory pass.
3. First team to finish that final pass wins.

Good move <@UN6PTD007> pulling a seasoned dodgeball move by sneakily leaving my team and switching to the other. Your team won handily.

Game 2: Russian Roulette Beatdown
Setup
• Distance: 30 yd
• 4 face-down cards at start line: 2 MOT, 2 MOVE
• Far end has the list posted:
MOT (Mode of Transportation)
1. Bear crawl
2. Nur
3. Run
4. Lunge walk
MOVE (Exercise at far end)
1. Burpees
2. Merkins
3. LBCs
4. Squats
Rules
1. One PAX at a time steps up and calls: “Number __ MOT and Number __ MOVE.”
2. Q flips the two cards.
3. All PAX immediately:
• Travel the distance using the drawn MOT
• Does the drawn MOVE at the far end (solo)
• Travel the distance back using the drawn MOT
1. Reshuffle and lay them again.
2. Next man picks.

Continue until time is called or every man has drawn at least once.

GAME 3: DORA

MARY: Yeah, we all called her at least once.
ANNOUNCEMENTS: review of F3 for FNG (@SmallCrabs). We got carried away and sorta skipped it.
COT: Prayers.

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The Waltz

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WARMUP:
Mosey over near field
SSH, windmill, Broga, butt kickers, high knees, low slow squat, merkins

Kept moseying over to bball courts for a few defensive slides and then down to the elementary school.
THE THANG:
Modified Daytona 500
At each turn of the drop off circle
Lap 1 – 15 merkins at each turn
Lap 2 – 15 squats
Lap 3 – 15 CDD
Lap 4 – 15 LBCs
Lap 5 – 15 OH claps

Mosey back up to middle school then bear crawl about 30 yds just because.

Kept moving over to picnic benches where two pax got on opposite ends of the bench.
Each pax picked up their end of the bench for shoulder shrugs- 10 reps in cadence
Then 10 dips
Repeat

Finally moved over toward COT for block work
Partner up
One pax run to end of parking lot while the other performs the exercise
OH press
Curls
Repeat

Chest press
Modified flutter

Ran out of time to repeat.
MARY:
ANNOUNCEMENTS:
COT:

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Rolling hill around Baxter

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WARMUP: grab Sand bags and rock/weight vest
THE THANG: walk towards Baxter back road including Gadenia and rotate the 4 sand bags through the 8 PAX every 7 to 10 minutes. End it up with 3.75 miles fast walk.
MARY:
ANNOUNCEMENTS:
COT:

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Good Times

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WARMUP: IW, HW, LSS, SSH, Merkins, MNC
THE THANG:
5 rounds of 3 broad jumps and 4 lunge walks

Miserable Mile – run 1/4 lap 10 flying squirels, run a 1/4 lap, 10 squats, run 1/4 lap 10 merkins, run 1/4 lap 10 LBC ( 4 full laps for a mile total of 40 reps each exercise)

Ran back over to the school for wall sits , jogged up and down the stairs and 1 burpee each

21 squats and merkins – run to the end of the school and back
15 squats and merkins – run to the end of the school and back
9 squats and merkins – run to COT
MARY:
ANNOUNCEMENTS: Stuff a Bus with school supplies, Tegay Cay Walmart this Sat. , Pigskin Pick’ems , Blood Drive
COT:

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Repeat post

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Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up.

Various counts from 10-20

Shoulders
Moroccan Night Clubs
Overhead Claps
Arm Circles forward backward
Shoulder Taps
John Travolta’s
Peter Parkers

Legs
Squats
Calve Raises in, out regular
Step ups
Sumo Squats
Lunges forward/backward
Monkey Humpers

Abs
Flutters
Weezy Jeffersons
Rosalita’s
Penguins
Boxcutters
LBC’s
American Hammers

Arms
Dips
Derkins
Merkins
Diamond
WideArm
DryDocks
Mtn. Climbers

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This and That

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WARMUP: dynamic warmup with a mosey in between exercises. SSH, squat, merkin, LBC, cherry picker, windmill
THE THANG:
– Dora 100 merkin, 200 squat, 300 LBC
– Dips and derkin series. 10 each on the cement benches. Rinse/repeat x3
– Step ups 10 each leg
– Jack Webb: 1:4 merkin to overhead clap

MARY: LBC, flutter, hello dolly, rosalita, alphabet
ANNOUNCEMENTS: news letter
COT: prayers for green card, teachers and students

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Someone turned on the bacon smell

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WARMUP: Gathered at the top of the heart of Kingsley with 8 HIMs ready to start their Thursday. Started out with SSH, windmills, cherry pickers, low slow squats, merkins, down dogs and some honeymooners.
THE THANG: Instructions were 3 exercises per stop. First stop was fire pit. 20 merkins, 20 squats, 20 shoulder taps. Next stop was by the waterfall for the same count and exercises. Next stop was the round about for the same 3 exercises and counts.

Next stop was half way towards the trails for: 30 lunges, 30 hammers, 50 calf raises. To the top of the hill at the light for the same 3 exercises and counts. Back down the hill where we stopped for a min for the six, then ran to the round about.

At the round about, we did 25 CDD, 25 plank jacks, 25 seal jacks. Ran towards sunbelt rental down the road, stopped half way for the 6. Then ran all the way down to the corner for another round of the 25s. Ran half way up the hill, then ran back to pick up the 6, then did another round of 25s.

Last was 50s up the hill to COT. 50s were: 50 step count of 80-90% sprint, 50 steps at 5k’ish speed, 50 steps walking which landed us at COT.

MARY: Full round of cadence counting for each pax.
ANNOUNCEMENTS: yes
COT: Davinchi’s father in law, Wyatt and his recovery, travel for the holidays, patience for those of us with kids at home

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