Category: Slow Burn

What do we need hands for

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WARMUP: Spider-Man ran away…right away. And I don’t think I had said anything yet. Guess he just felt like runnn-ning.

Quick disclaimer as in 3 seconds fast. We call that efficient when you don’t have any rookies.

Ran to the parking lot over by the Indian restaurant for some warmup. Started with SSH, windmills, low slow squats, slow merkins, mountain climbers, and cherry pickers. Some of us didn’t even use our arms to stretch – pretty amazing.
THE THANG: 3 exercises, ran maybe a 100 meter loop, and did the exercises again.

Exercises were 20, 20, 40…and you picked which numbers applied to which exercises.
1. Merkins
2. Squats
3. Shoulder taps (double count)

1. Lunges
2. American hammers (double count)
3. Calf raises

1. CDD
2. Plank jacks
3. Seal jacks

1. Dips (on your planking partner)
2. Flutters (double count)
3. Overhead claps

Some of this was counted in cadence, some was done OYO.
MARY: Bandcamp took us out in some stretching
ANNOUNCEMENTS: of course
COT: always

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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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Over-The-Hill? I don’t think so

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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

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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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Halloween is near

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WARMUP: COP – mosey past F45 to parking lot left of complex

Various exercises I/C
Low slow squats
Seal jacks
Side straddle hops
Merkins
Planks
Shoulder press holding people’s chair
Imperial walkers
Hillbilly walkers

THE THANG: HALLOWEEN
YHC called the number of exercises for each letter
15, 12, 10, 8
Hand release merkins
American Hammers
Low slow squats
Lunges
Overhead claps
Wide Arm merkins
Heels to Heaven
Merkins
NUR to the Boo, do 5 bomb jacks and repeat
Count was 12 then 10 then 8 then the 6 finished and we had a ten count.

Mosey to the rail behind Lowe’s for incline merkins, dips, flutters and protractors

Mosey further to the mulch stacks left of Lowe’s. More shenanigans and a mosey to the grass near F45

Makthar Ndiayes done I/C in honor of Barry Manilow (notably absent). Monkey humpers toward the east – because that’s what we do at slow burn – #noburpees

Mosey to COT

MARY: no time
ANNOUNCEMENTS: Yes – read your newsletter
COT: 5th core principle

Thank you, Peach Stand. Always an honor.
:eye:
‘Clops

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Hurricane Battlers

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Run to the covered area for warm up:

Side Straddle Hops
Imperial Walkers
Plank Punches
Peter Parkers
Mt Climbers
Moroccan nightclubs
Hillbillies
Slow wind mills

Main Thing:
SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80

SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE

FLAPJACK to reach 80

Run

SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80

Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 80

Run

SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80

Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80

Run

SET 7
PARTNER A – 10 CRAB CAKES (4 count)
PARTNER B – UP DOG
FLAPJACK to Reach 40

Set 8
PARTNER A – 20 Calf Raises
PARTNER B – Hold crunch
FLAPJACK to Reach 80

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The Slowest of Burns

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WARMUP: SSH, Cherry Picker, Moroccan Nightclub
1. THE THANG: Mosey, 50 Big Boy, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Hello Dolly, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 LBC, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Flutter Kick, 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, Mosey, Toy Soldier, time for stretching, Lunge Walk to COT (50ish yards), 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, 20 Heel Touch
MARY:
ANNOUNCEMENTS: 9/28 Convergence
COT: Prayers for family and friends

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Freewheel Burning, Slowburning

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WARMUP: yes

accumulator
5, 5-10, 5-10-15 and so on
Flying Squirrel, Merkins, Big Boys, LBCs, Squats

Jack Webb
Mahktar N’Diayes

A-ROD
and mumble chatter about the best GB Packers at each position.
A-ROD is a backwards DORA and 1/2 the counts, because DORA>AROD and we would not want to pull a muscle or Achilles

some dynamic warm down across the parking lot

a few minutes of proper Mary

10 counts and 10 counts and 0 burpees, like a proper moderate

345, 67, 98631, 98, 455, 692
(those numbers are for BandCamp)

Thanks to PeachStand for accepting my humble fill-in

Looks like we made it,

Barry Manilow

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Old School Weinke in a Sandwich baggie

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WARMUP: Standard Old School
SSH X 25, IW X 10, Squat X 10, Merks X 10, MTN Climbers X 10, Moroccan NC X 10, HB Walker X 10, Peter Parker X 10, Plank JACK X 10, SSH X 25
THE THANG: Mosey to Indian restaurant lot, circle up for Duck Duck Goose Mary – Mode of transportation for the Goose is Bear Crawl, Mary consisted of LBC, Flutter, Freddy, AH, HD, Rosalitta.
Mosey to Lowes – count off 1’s and 2’s. 1 Mode of transportation first round Lunges, 2nd Burpee Broad Jump, last round reverse Lunges. Other group choose Al Gore or Plank hold.
Mosey to other side of Lowes – Traditional Jack Webb.
COT to stretch
MARY: N/A
ANNOUNCEMENTS: Dam to Dam
COT: Prayers for peace, in the world and for families saying goodbye to loved ones, prayers for time spent with family, prayers for good decisions for families,

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Stone Cold Crazy

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Nine men met at the Fort Mill Lowes for 45 minutes of Slow Burn to get ready for the weekend. Here’s what they did:

THE THANG:
The Pax were disclaimed and then mosied around the parking lot until we found a good spot for COP (all in double cadence):
SSX x 20, windmill x 10, cherry picker x 10, merkin x 7, alternate lunge x 10, mountain climber x 15/hold/6″/down dog/up dog, squat x 10, wide arm merkin x 7

Mosey to a new spot for some side shuffles with broad jump burpees and bomb jacks. Pair up with a partner and start on a parking lot line. Side shuffle along a parking lot line, broad jump burpee to the next line, side shuffle along that line, broad jump burpee to the next line, and so forth. Continue with a zig-zag fashion for roughly 10 lines. Follow the same path back to the start, but run backwards, side shuffle, and do 2 bombjacks at each line (crowd pleaser).

Mosey to a new spot for classic Jack Webb 1-8, 4:1 ratio.

Mosey to a new spot for one suicide run with merkins, squats, side straddle hops, and finish with a plank hold.

Mosey to a new spot for Airborne’s killer hip workout

MARY:
Freddie Merc x 15, LBC x 15, American Hammer x 15, Hello Dolly x 15. Finish with the Body Destroyer
ANNOUNCEMENTS:
Dam to Dam race registration opens in one week and sells out quickly. Make sure your captain doesn’t miss it.
COT:
Prayers for ST’s friend’s son who was in a serious motorcycle accident and has a serious brain injury and long rehab ahead. Prayers for the people of Isreal, Gaza, and Ukraine.

For whatever reason, Slow Burn has earned a reputation for a lot of mumble chatter and today was no exception. More than once, I had to raise my voice to be heard over all the talking! The chatter started before the workout and continued until the Q finally silenced the Pax for the Body Destroyer at the end of the workout. But, it’s what makes Slow Burn such a fun workout and why it consistently has good attendance every Friday. Well done, men. It was a pleasure this morning!
PS: The title refers to a classic Queen song that was brought up today. Those who don’t know it (if anyone will actually read this backblast) should check it out – if you like Queen, you’ll love this one!

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