Tag: Weezer

History of the Ballroom

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WARMUP: some stretching for a few of us New Balance wearers and then a wide variety of standard warm up fun

THE THANG: we reminisced about moderate pax and the beginning of the ballroom – started by Cakeboss and Change Order.

Wide Left, Culture Club, Dungaree, Manzel, Curious George and other names from the past were invoked…

We started at top of hill but stop sign w one Merkin. Ran down hill to bridge for one LBC. Then over bridge to the track to do one squat. Back to the top of hill for two merkins, then two lbc, two squats…etc to 7.

Back around other side of school for some dips and sermons (by request). A little Mary to finish.

Over two miles. Good mumble chatter.

MARY:
ANNOUNCEMENTS:
COT:

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On the AO hunt

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WARMUP: count off
THE THANG: run through Baxter down by mushroom pool, then all the way down to STL, then to Colosseum, then back to COT…and any extra laps / miles. 4-5 for runners, 2-3 for those rucking folks.
MARY: nada
ANNOUNCEMENTS: stuff that bus
COT: praying for our boy drop!

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Almost forgot about this sizzling morning on TGI Friday

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After a thorough disclaimer from YHC, we moseyed over to the Lowes parking lots open section for some Warm-O-Rama with,

Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walk

For the moleskin,
7s running from one end of the Lowe’s parking lot to the middle with,
CDD & Squats
Merkins & Lunges
Shoulder Taps & Monkey Humpers
Mountain Climbers & Bomb Jacks

Time for some partner Dora’s, 50 each
LBCs
Freddie Mercurys
Flutter Kicks
Heels to the sky
Big Boys (Extra Credit for those high performing HIMs)

Mosey to Shovel flag for some Marys:
PAX Choice for last 8 minutes

CoT:
Announcements: Blood Drive & read newsletter
Prayers and Praises (said & unsaid)

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The Twister 2.0

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WARMUP: Group Led Warm-up

THE THANG: The Twister 2.0

Taking the original Twister 1.0 -which is a traditional Dora (100 Merkins/200 Squats/300 LBC’s) while partner runs the stairs and around the Exchange Bldg on Market St. The Twister 2.0 requires a slight modification:

100 Merkins
200 Squats
*300 Gas Pumpers (Twisters favorite Abwork)

MARY: Shout out to Senator Tressel “you can never get enough back” we performed horizontal pull-ups on the rails in front of Charanda’s, dips on curb & 5 minutes of stretching!

ANNOUNCEMENTS: Tomorrow Hwy Cleanup, Stuff the Bus August 5th, Convergence August 4th.

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In Cadence

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WARMUP: SSH, Merkins
THE THANG: 7 of Diamonds-curls,manmakers,tricep extensions, halo lunges
MARY: kbell swings
ANNOUNCEMENTS: Him camp, adopt a highway, stuff the bus,
COT:

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Lazy Dora isn’t so lazy

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Yog down to end of school for some warmups. Typical items: SSHs, windmills, imperial walkers, etc.

Yog to back of middle school and partner up for a Lazy Dora.
>P1 does 10 merkins while P2 holds plank, flapjack and repeat until total 100 merkins.
>P1 does 20 LBCs while P2 does 6″ leg hold (10 degree protractor), flapjack and repeat until total 200 LBCs.
>P1 does 25 squats while P2 hold Al Gore, flapjack and repeat until total 300 squats.

Yog over to middle lot for a round of 11s. 10-1, 9-2, etc. running between 2 basketball goals. Bombjacks on one end and dry docks on the other end.

Circle up. All PAX doing lunges while 1 PAX does 3 burpees. Each PAX takes turn doing the burpees around the circle. Next PAX are doing shoulder taps while 1 PAX does 5 HR merkins. Round the circle. Last circle is 5 big boys while PAX alternates between 10 degree leg hold and 90 degree leg hold.

Times up, over to COT to wrap up. Great work by everyone on humid morning. Thanks for the opportunity Bitcoin!

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Group Q

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WARMUP:  Group Mary X 2 exercises each

THE THANG: Dora on the move around the Lowe’s Building. 100 dips, 200 merkins on guardrails & 300 claveboss raises.

MARY: 10 min Broga compliments of Change Order

ANNOUNCEMENTS: 7/22 Adopt a HWY, August Convergence, early plug for Dam to Dam 2024!

COT: Ended w the Lords Prayer- Dilbert

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The 90/10 Rule

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WARMUP:
*Coaches Style Perimeter Lap
*10 warm up exercises (9ct) followed by 1    Burpee

THE THANG:

90 yard runs of escalating effort levels followed by 10 yards of bear crawls, crawl bears, crab walks.

9/1 Cone O’Rama exercises with built in lap around bus line. Sneaky 2 miles total over the course of 45 min.

College & Pro Mascot Trivia sprinkled throughout

LEADERSHIP LESSON:

*Life is like 90/10…

Life is 10% of what happens to you & 90% how you respond. Shared how this can be valuable for us and also in teaching our 2.0s.

ANNOUNCEMENTS:
7/22 Adopt a HWY, August Convergence.

COT:prayers for rest and rejuvenation for those feeling burnout, summer time travel & prayers for safety.

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move the chains

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WARMUP: mosey around the AO where we did high knees, butt kickers, toy soldiers, windmills
THE THANG: move a giant chain from one end of football practice field to the other. 8 links ~500lbs
Then 100 yard jogs / sprints intervals until time.
MARY: did some V ups for the last few seconds.
ANNOUNCEMENTS:
COT: greatful for the opportunity to lead. Prayers for marriages.

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