Tag: oldbay

From the Ballroom Archives

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The rain was coming down at the Ballroom. Mosey to the cover at the front of the school. <@UGND8G4TD> informed me the rain would stop at 5:30, he was correct, as usual.
Puller from the archives, this workout was also executed 7-10-2018.
WARMUP:
with counts of 10-15 (depending on my wandering mind)
imperial walker, windmill, morrocan NC, LBC, hillbilly walker, weed puller, OH clap, dying cockroach, stationary toy soldier, richard simmons, LS squat
<@U5KHMNAG4> decided to show up, welcome
hello dolly, travolta, scorpion DD
THE THANG:
to cheat death, and/or pulled muscles, etc, we mosey to a slick parking lot and do some crossing drills
karaoke L, karaoke R, high knees, power skip, butt kickers, squat walkers, bear crawl, 50%, 75%, 100%
next we mosey, and find a string of lights, we might have stopped at every light, maybe every other (once again, wandering mind)
We did 3 different rounds of: exercise 1, mosey, exercise 1&2, mosey, exercise 1,2&3, mosey, exercise 1,2,3&4.
rounds:
1. OH clap, donkey kicks, squat jumps, HR merkins
2. morrocan NC, plank jacks, monkey humpers, Mahktar N’Diayes
3. arm circles, flying squirrel, stationary lunge, Kneetar N’Diayes
MARY: I had a girlfriend named Mary in my first year of college
ANNOUNCEMENTS: yes, primary focus on the BBQ/Bourbon event Friday
COT: of course

Looks like we made it,

Barry Manilow

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The Pusher

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WARMUP: Parking Lot Mosey, 20SSH IC, 15 Imperial Walkers IC, 15 Hillbilly Walkers IC, 20 Moroccan Night Clubs IC, Plank & stretching
THE THANG: Starting at Carolina Pavilion Sign, run to 1st light pole – 20 Merkins, 20 LBC’s, 20 Squats. Return run to sign, run to 2nd light pole, repeat exercises. Rinse & repeat going 1 light pole further each rep.
MARY: Planks & stretches
ANNOUNCEMENTS: Yes, alot of them. RYN
COT: Always

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Dora stairs baby

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Beauty of a morning! We hade 4 PAX show for latest edition of dawn patrol
WARMUP: run. Then usual suspects of warm up.
THE THANG:
part 1
– bear crawl/merkin
– Crawl bear/CDD
– lunge walk squat
Part 2
– Dora 100 Merkin, 200 squat, 300 LBC using the stairs and a running path
Part 3
– dips/box jumps
– Flutter/hello dolly

MARY: yes
ANNOUNCEMENTS:
COT:

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The Ballroom Nine

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THE THANG:
After a quick disclaimer, we moseyed to the track around the football field for COP:
SSH x 10, windmill x 10, squat x 15, wide arm merkin x 7/hold/mountain climber x 15/hold/right-left arm-leg high. Hillbilly walker x 12, sumo squat x 15

Mosey to goal line for 50 yd suicide burpee. Run to 10 yd line, 2 burpees, run back; run to 20 yard line, 4 burpees, run back……run to 50 yd line, 10 burpees, run back, plank for the 6.

Circle up for classic Jack Webb. 1:4 ratio,merkins/overhead claps. We did 8 cycles.

Leave the field and mosey to the outside wall of the gymnasium.

Peoples chair (60s), walk out to the road, do 5 bombjacks. Rinse and repeat 2 more times, with 5 jump squats and 10 side straddle hops.
BTTW (20s), walk out to the road, do 5 merkins. Rinse and repeat 2 more times with 5 diamond merkins and 5 wide arm merkins

Line up for Indian Run around PKMS and head back to the flag for ABLAB

MARY: ABLAB: Hello Dolly x 15, LBC x 15, Big boys x 15, Pretzel crunch x 15, Superman hold x 3.

ANNOUNCEMENTS: Yesterday’s F3 golf outing/fundraiser was a big success. Bourbon tasting on Nov 8, F3 Xmas party on Dec 21

COT: Prasie for Tater’s son with new job in Atlanta. Prayers for ST’s friends children Zach (motorcycle accident) and Abbie (Guillian Barre syndrome)

NMM:
We had a great group this morning to kick off another cool morning – love it. I haven’t been to this AO in a while and it felt good to be back. I planned for 45 minutes, but found that I was way short on exercises. The Jack Webb’s and Indian Run around the school were audibles. Always have a watch! Thank you for the invite <@U790WHUKC>.

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Guys don’t curtsy

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Kept it simple, a little mosey warmup then did some crazy curtsy lunges. A lot of them. Butt was sore for days. Lots of leg exercises to help with running for later in week. We also did a good bit of an work. Finished with the usual hip exercises and all of them. Good message about getting focus off yourself and on others to make an impact.

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No Run Broga

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Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is
We did a brief broga warm-up A few SSHs, mtn climbers, Peter, Parker, Parker, Peter, and a couple of walkers.
We did a brisk walk over to the rail next to Lowe’s for some additional broga and some dips, derkins, and irkins.
Another brisk walk down to the end of the building. It’s a little story time about a friend of mine I lost this past week and how we need to leave a legacy for those behind us.
we did a Dora with Merkins, squats, and LBC. Another brisk walk over to another area with a few more exercises and then back to COT for some. PAX ab lab.

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Shaking off the Q Dust

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WARMUP: Mosey to Sunbelt parking lot for:
Side Straddle Hop, Windmill, Imperial Walker, Hillbilly Walker, then some Lunge Walks and Standing Jumps
THE THANG: back to base for 2-3 trips through illuminated Board of Pain paired with a grunge playlist featuring Audioslave, STP, Pearl Jam:
1. Merkins-30
2. Peter Parter (from Plank Position) – 30 each side
3. Low Slow Sumo Squats – 30
4. Jumping Squirrels – 15
5. LBCs- 40
6. Box Step w Jump – 15 each leg
7. Box Cutters – 15
8. Freddie Mercury – 40 each side
MARY: Rosalita, American Hammers, Windshield Wipers
ANNOUNCEMENTS:
COT: Prayers for starting a family, adult kids figuring out college life and getting jobs, upcoming surgery. Praises for new daughter-in-law and visiting family, health and families doing well.

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Deck of cards

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Was a brisk and chilly morning but did not take long to warm up with the deck of cards!
WARMUP: Run around Kingsley stopping for SSH 3x.
THE THANG: deck of cards. Spade: squat, diamond: merkin, hearts: LBC, Club: burpee. Ace:1, face cards: 10. Total of 66 reps for each. Once finished we did a dip and derkin series. Then a box jump and step up series.
MARY: around the horn style.
ANNOUNCEMENTS: Christmas party and newsletter
COT: Praises for marriages, grandchildren and health.

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