Tag: Short Sale

Dancing the Tariffs Away

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WARMUP:
Imperial Walkers
Low slow squats
Hillbilly Walkers
LBC
Plank with some stretching

Mosey to front of school
12 Dips
5 step ups each leg
3 rounds
Mosey to back of school
Wall sit while 1 PAX goes up and down stairs
20 quick steps
5 irkins
15 quick steps
5 irkins
10 quick steps
5 irkins
THE THANG:
Mosey to football field
10 squats
Lunge walk 10 yard
10 merkins
Mosey back to goal
10 squats
Lunge walk to 20 yard
10 merkins
Mosey back to goal

Rinse and repeat to the 50
2nd round
Same distances
Reverse lunge walk
Sumo squats
Plank jacks
Reverse mosey to goal line

MARY:
Freddy mercurys
Rosalitas
Protractor
ANNOUNCEMENTS:
Read Newsletter
COT:
By not accepting God’s free gift of Grace we trample on the sacrifice he has provided for us.
Let’s instead honor the sacrifice and accept that free gift which is in our best interests :pray: :fire: :point_up_2: :raised_hands:

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Music, Merkins, and Moroccan Night Clubs

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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

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Dirty McDeuce and Joe

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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!

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Tour De Rock

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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

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Lunge around the PKES Campus

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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.

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#Powered By BBQ & Bourbon

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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

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Slowburn 11/08/2024

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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.

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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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