DJ IJ’s 80s Rock Block

13 men took a trip down memory lane at The Ballroom this morning for an 80s music-themed beatdown. Conditions were brutal (79 degrees and 95% humidity – air you can wear). Here’s what we did. It was more of difficult that it looks on paper.

The Thang
– 10 Low Slow Squats (IC)
– 10 MNCs (IC)
– 10 Hillbilly Walkers (IC)
– 10 Windmills (IC)
Mosey to front of school

Perform the first exercise until you hear the keyword. At the keyword, you perform the second exercise, then back to the first.

Song 1 – “Who Can it Be Now” – Men at Work
– Exercise 1 – Plank, exercise 2 – Plank Jack every time you hear “Who can it be” (13 Plank Jacks)
– Mosey around the lot
Song 2 – “Your Love” – The Outfield
– Moroccan Night Clubs, Overhead claps when you hear “Your Love” (21 Overhead Claps)
– Mosey around the lot
Song 3 – “Jessie’s Girl” – Rick Springfield
– American Hammers, Big Boy Situps when you hear “Jessie” (28 Big Boys)
– Mosey around the lot
Song 4 – “tel:867-5309/Jenny” – Tommy Tutone
– SSHs, Flying Squirrels each time you hear “Jenny” (12 Flying Squirrels)
– Mosey around the lot
Song 5 – “You Spin Me Right Round” – Dead or Alive
– People’s Chair, Calf Raises on every “Spin me” (10 Calf Raises)
– Mosey around the lot
Song 6 – “Take on Me” – A-Ha
– Flutters, Freddies every “Take on Me” (16 Freddies)
Song 7 – “Down Under” – Men at Work
– Dip position up, Dip position down on every “Down Under” (5 Dips)
Song 8 – “Roxanne” – The Police
– Mountain Climbers, Merkins on every “Roxanne” (26 Merkins)

NMM
We have two options in life: put in the work or complain about the circumstances. Only one will make a difference.
https://x.com/differentnash/status/1810261928293417316?s=46&t=HM0er0ZZGwh5uQFWCozuug
We have the same tools in the tool chest. How will you use them?

-IJ

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Cha-Cha Slide, 1-2-3

WARMUP: Disclaimer Given & We Warmed Up with the Following: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs,
THE THANG:
Mosey down towards the bleachers where work was done with some juicy tunes:
Multiple Sets with Alternating Reps of 5, 10, 15, 20 Exercises:

SSH, Lunges, Slow Low Squats, LBC’s, Air Bomb Jacks, Calf, Raises, Merkins, Donkey Side Kicks, Glute Bridges, Planks, Honey Mooners, Walk the dog, Broga-ish, Moroccan NC, Dry Docks, Shoulder Taps, Flutter Kicks, All reps were done.
MARY: In alternating fashion pax called out the follow movements: Box Cutters, Hello Dolly’s, Merkins, Glute Bridges, SSH, Moroccan Night Clubs, Cherry Pickers, too many to be named
ANNOUNCEMENTS: 4th July Convergence, Sweaty Barry, Bethel Church, Summer CSAUPS
COT: Always Stays in COT

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Searching the Trails for T-shirts

WARMUP: Rucks ON and HeadLamps ON

THE THANG:
Headed out towards the hospital and into the trails. Back out towards Kingsley and around back to COT.
Mid Stop Exercises were called with 10 reps each:
Cherry Pickers
Morrocan Night Clubs
Ruck Curls

MARY: None

ANNOUNCEMENTS: Slow Burn 10yr Anniversary, Acceleration Project, Bethel Church Mens Shelter, CSAUPs
COT: Stays in COT

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12 Days of Christmas… In July… In June…

WARMUP: Did some SSH, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers
THE THANG: 12 days of Christmas style with a lap around the pickup loop. Got in a little over 2 miles total distance
1- Kraken Burpees
2- Jump Squats
3- Merkins (4 count)
4- LBC (4 count)
5- Burpees
6- Low Slow Squat
7- Shoulder Taps
8- V Ups
9- Dry Docks
10- Flutter
11- Superman’s
12- Jump Lunges

ANNOUNCEMENTS: Lots of CSAUPs coming up

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Merkins &

WARMUP: 20 SSH, 10 IW, 10HW, 10ish Windmills
THE THANG: Merkins & … 100Yd Suicide, 10 Merkins at each cone 10 yds apart plus each cone has an exercise 10 Burpees, 20LBC, 20 Squats, 20 Fluters, 20 Mt Climbers, 20 Lunges, 20 CDD, Bear Crawl end of field, 20 Plank Jacks and 10 Man Makers. After each cone run to the end, then come back to the next cone up.
Couple rounds of Circle of Hell
Increasing count/time rounds of Calf raises and Wall sits with bear crawls up/down the hill.
ANNOUNCEMENTS: Lots of CSAUP, 1776 at Bushwood, Bethel Dinner 7/4. New shirts, F3/State logo out now & new the Fort shirt coming soon.
COT: 2.0 recovering from minor procedure, church family member moved from one hospital to another for more intense medical care.

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14 hours and 32 minutes of daylight

WARMUP: Mozy followed by windmills, flutters, Moroccan nightclubs, shoulder taps
THE THANG: Mozy to back of the school for brief discussion that it is the Summer solstice. In Charlotte there are 14 hours and 32 minutes of daylight today and that we should do something for/with our 2.0s or Ms.
At the “horseshoe” (looked like a sunrise to sunset) we did 14 reps of one exercise then ran the sunrise-sunset to do 32 reps. Run sunset-sunrise and repeat until all reps completed. Exercise pairings were burpees/squats, merkins/mountain climbers, big boy sit ups/Carolina dry docks, Superman’s/plank jacks, Plank jacks (oops)/LBCs, Diamond merkins/SSH, American hammers/curb dips, Windmill merkins/shoulder taps.
Mozy to picnic tables for 14/32s of step ups/dips, dips/stepups, derkins/irkins, irkins/derkins.
Mozy to field by the light tower for full field sprints. Don’t recall how many but likely about 8. 10 count between sprints then rinse and repeat.
MARY: Full body destroyer at 5:59
ANNOUNCEMENTS: Upcoming events
COT: Marriages, health

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Bringing Fire at ROF

WARMUP:

Mosey to the ROTC building for Warmaroma
SSH x 30
MNC x 15
Mtn Climbers x 20
Peter Parker x 15
Windmills x 10
Smurfjacks x 10

Head over and grab a Cindy then mosey to football stadium

THE THANG:

5 Manmakers
10 Goblet Squats
15 Curls
20 Triceps
25 Flutters

All with Cindy

Indian Run a lap

Overhead Marches (from Youtbube) to concession stand and back

Rinse and Repeat adding 1 each time (YHC missed this the first time)

Mosey back to put Cindy up

Mary

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Moderately Done @ Slowly Burnin

WARMUP: Um – YES. SSH, Merk, Nightclubs, Squats, LBC, Mtn Climber.
THE THANG: Mosey, 7s (Merks, Bomb Jax), DORA ( Derkins, Dips, Squats), Ladder work w DK, DiaMerks, squats, BobHurl, BBs.
MARY: Yes – 4 mins with Pax taking turns leading the group.
ANNOUNCEMENTS: Yes. CSAUP, Fort Mill Care Center, Christmas Party, Fathers Day
COT: Solid discussion

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