WARMUP: no, it was cold
THE THANG: mostly running
MARY: Pusher …. coffee …. Freed To Lead
ANNOUNCEMENTS: follow with D2DB
COT: pre
Six Booters and four Ruckers converged on Ball Room this morning for a music-themed workout. Conditions were cold and wet (33 and foggy). Here’s what we did.
Warm Up
– 10 Low Slow Squats (IC)
– 10 Windmills (IC)
Mosey around the lot to the covered walkway in front of the school
The Thang
The workout consisted of nine songs where an exercise was performed until a trigger word started another exercise
Song 1 – “Africa” by Toto
4m 32s of SSHs
Trigger Word: Africa – Burpees (7 total)
Song 2 – “You Can Call Me Al” by Paul Simon
4m 36s of Plank
Trigger Word: Al – Plank Jacks (4 total)
Song 3 – “Wagon Wheel” by Old Crow Medicine Show
3m 56s of Imperial Walkers
Trigger Words: Rock Me – Bomb Jacks (18)
Song 4 – “Another One Bites the Dust” by Queen
3m 43s of Plank
Tigger Word: Dust – Merkins (18)
Song 5 – “The Joker” by Steve Miller Band
3m 39s of American Hammers
Trigger Word: I’m – LBCs (32)
Song 6 – “Pour Some Sugar on Me” by Def Leppard
4m 56s of Moroccan Night Clubs
Trigger Word: Sugar – OH Claps (19)
Song 7 – “Wildflowers” by Tom Petty
3m 14s of Squats
Trigger Word: You – Flying Squirrels (24)
Song 8 – “Hotel California” by The Eagles
6m 32s of Calf Raises
Trigger Word: California – Burpees(4)
Song 9 – “Money for Nothing” by Dire Straits
4m 39s of People’s Chair
Trigger Word: Money – Merkins (17)
NMM
Who knew five minutes of Moroccan Night Clubs could wreck you? Today’s beatdown proved you don’t have to run far to get a good workout. Thanks for the opportunity <@U790WHUKC> and happy birthday <@U6AS1MBPG>. And great to catch up with our Ruckers at the end.
Remember to celebrate your wins louder than you mourn your losses. Progress deserves more energy than regret. Should’ve, would’ve, and could’ve steal too much joy. The windshield is larger than the rearview mirror for a reason.
Aye!
IJ
WARMUP: no
THE THANG: running
MARY: Tyler Moore
ANNOUNCEMENTS: always
COT: pre
WARMUP: Brief COP to loosen up, esp for Short Sale after flying in middle seat back from Greece.
THE THANG: Main Event was a Dirty McDeuce sequence filled with various Merkins, squats, lunges, core and of course four runs between the 4 sets of 3 exercises. We covered N, S, E, and W on the runs.
Wrapped up with 90 secs of Burpees to ensure Old Bay met his USDA RDA for those.
MARY: She was present throughout
ANNOUNCEMENTS: Clave Boss, Bethel Shelter, holiday party
COT: yes, followed by coffeeteria to celebrate sustainability of Dawn Patrol across 2024!
WARMUP: SSH, 5 Burpees OYO, Squats, 4 Burpees OYO, Windmills, MNC, Mtn. Climbers, minimal Broga
THE THANG: Yog around to baseball diamond. Lunge walk to 1st for 10 CDDs, Bear crawl to 2nd, 10 Squats, Lunge to 3rd, 10 Donkey Kicks, Bear crawl home for 10 Burpees. Rinse/repeat. Head to playground, 2 rounds of Dips, Step ups, Derkins. Run in between.
Turn over to Uber for Indian Run, pull ups. Parter up for Cindy curls then run to Pull up bars and do exercises there.
The fog and Super Moon made for a memorable gloom.
MARY: none
ANNOUNCEMENTS: Xmas Party
COT: prayers for community, praise for Dojo’s new job.
SS Out
Runners hit the track while Booters headed behind the track.
WARMUP: SSH, Squats, MNCs, LBCs, Mtn. Climbers
THE THANG: Light Pole Bingo. 5 Merkins then lunge walk to next pole & do 10 Bombjacks. Go back to the first pole & repeat up the ladder. 15 Squats, 20 Calf Raises, 25 CDDs.
Mosey to benches in front of the school. 10 Derkins, 10 Step ups, 10 Dips. Take a lap around the parking lot. Repeat 3 times.
Ended with half of a J. Webb
MARY: 2 rounds
ANNOUNCEMENTS: read your newsletter
COT: prayers for Rebel’s wife surgery recovery, recent coworkers who got let go & our country
SS out.
WARMUP: premature Name O Rama
THE THANG: Pick your distance
MARY: F3 is for Men Only
ANNOUNCEMENTS: Read your newsletter
COT:
12 Runners, 1 Rucker (YHC). Hey Kids: Stay In School and, next year, don’t volunteer to Q the morning after the BBQ & Bourbon fundraiser
WARMUP: mosey, SSH, windmill, arm circles, IWs, Peter parkers
THE THANG:big boy, flutters, A.H.s, plank jacks, Mtn. Climbers X2
merkins, dips, squats-, alternating lunges, CDDs (20, 15, 10)
MARY: multiple
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the circle/ Twister getting hitched, Cobra Kai mother in law.
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
Six men showed up on a chilly morning to watch Tesla’s charging for the 45 minutes.
Between that we squeezed in 8 corners (4 pain stations visited twice) with lunge walks and sprints in between them.
Started with Warmup first,
SSH, Tunnel Touches, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs, Baby Arm Circle
Station # 1 –
25 Mountain Climbers
25 Plank Jacks
25 Squats
Station # 2
25 Merkins
20 Lunges
25 SSH
Station # 3
25 Calf raises
50 Skipping without rope
50 LBCs
Station # 4
20 CDD
20 Freddie Mercury
20 Dying Cockroach
COT: Christmas Party, Read your newsletter