It was a rainy morning in The Fort so we headed for cover under the Chick Filet drive through. We were hoping to get free handouts of Chicken Mini’s, but the only thing on the menu this morning was the deck of pain.
Thang:
:heart: Squats
:diamonds: Merkins
:spades: CDDs
:clubs: Flutters
:black_joker: Burpees
Jack – Run a lap
Back to COT for prayers and praises.
Jwow
WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk
THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x BombJax and Donk Kicks in the middle.
Finished with wall sit while 2 pax jumped out and completed 3 partner merkins.
5 mins of Mary was a hit!
MARY: yes
ANNOUNCEMENTS: Tortoise and Hare and newsletter.
COT: Prayers and Praises for F3 and fellowship.
WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys
Dora
– 50 burpees
– 150 dips
– 250 CDD
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.
WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP
THE THANG:
COP (all in cadence)
SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular to mountain climber x 15/hold/elbows, LBC x 20, small and large arm circles CW and CCW
Mosey to the parking lot lines and form a single line along one line. Lunge walk to the opposite side and do a burpee ladder from 1-5. Repeat the ladder backwards with backward lunging.
Mosey to the grassy hill by the gas station for Jacob’s ladder. 5 reps up the hill with bombjacks at the top counting to 5
Retrun to the parking lot and pair up. Wheelbarrow about 20 yards and do 10 partner merkins (handclaps). Flapjack and return to the start. Rinse and repeat
Circle up for the <@UJGS2BBQD> killer hip routine (7 reps ea).
MARY:
Flutter kicks x 15, pretzel crunch x 10L/10R, Rosalita x 15, Superman hold x 3
ANNOUNCEMENTS:
Sign up for Ft Mill Care Center Lawn Duty. It’s summertime and the grass is growing. Get a partner and get it done – easy duty. Tortoise and Hare this weekend and Hog and Coyote (Rock Hill) next weekend for you CSAUP enthusiasts. Read your newsletter!
COT:
Prayers for family traveling, praise for young children’s birthdays.
Each AO has a distinct vibe. Slow Burn has a relaxed vibe because it’s well-lit, it’s moderate, which encourages (I think) more mumble chatter, and it’s on Fridays so the Pax are excited for the weekend ahead. It’s usually a fun workout and even more fun to Q it. I enjoyed the Q this morning, and I met some guys today in person, who I have only seen on Slack video (<@U07LMG5PDQU>, <@U08BNRBQ9D1>). The pax were in good spirits, and it was a pleasure to lead them. The rain stayed at bay, but we did have <@U08G28Z7E> today (see how I did that). Thank you again, <@U04M7P605SM> for the invite, and I look forward to the next one.
WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills
THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved
MARY: pax’s count
ANNOUNCEMENTS: lawn care, cannoli run, read your newsletter
COT: long Duck took us out in prayer
WARMUP: Mosey to “mulch” side of Loews for Seal Jacks, Windmills, Merkins, MCs, MMCs
THE THANG: mosey behind Lowes for 15 Irkins, Dips & Derkins. Rinse & Repeat, Mosey to Portico for Captain Thor (4 Am. Hammers for each Weezy). Head to the wall for some wall sits & Burpees. Then to the patch of grass for Jack Webb and finish with Mak Tar N’Djiayes for my man Barry M. Head to COT.
MARY: she couldn’t make it
ANNOUNCEMENTS: Marriages, Peach’s FIL, Moms
COT: Don’t let the threat of rain keep you away
Short Sale out
WARMUP: Mosey and stop three times -exercises
THE THANG:” Triangle of pain” 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20
MARY: Sprints for those able
ANNOUNCEMENTS: see newsletter
COT: Message was
” The Power of the Mind”
To be an overachiever you have to be an over believer!
If you are Positive, you’ll see opportunities instead of obstacles.
Prayers for a few
WARMUP:
SSH – 20 IC
• Imperial Walkers – 15 IC
• Windmills – 10 IC
• Arm Circles – 10 fwd / 10 rev
• Hillbillies – 15 IC
• Mosey (~1/4 mile loop or parking lot lap)
THE THANG:
Part 1:
Partner Dora (10 minutes)
Pairs of 2. One partner does the exercise, the other runs ~50 yards and back.
Cumulative Reps per team:
• 100 Carolina Dry Docks
• 200 Step Lunges (single count)
• 300 Flutter Kicks (4-count)
Part 2:
3 Rounds – AMRAP style (~15 mins)
(As Many Rounds As Possible – move at your pace for 5 minutes per round)
Round 1:
• 10 Merkins
• 15 Squats
• 20 Flutter Kicks (4-count)
• Broad Jump 40 yards and back
Round 2:
• 10 Incline Merkins (on curb or bench)
• 15 Lunges (each leg)
• 20 LBCs
• Skip ~20 yards, jog back
Round 3:
• 10 Carolina Dry Docks
• 15 Standing calf raises
• 20 American Hammers (4-count)
• Mosey ~10 yards, jog back
Rest 1 minute between rounds.
MARY:
No time
ANNOUNCEMENTS:
Tortoise and Hare
Busy Summer
COT:
Show to know
WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise
Crowd pleaser was the duck walks in honor of Retiree
THE THANG:
The accumulator
10 exercises starting with one rep
Moving to next parking space line 2 reps, next line 3 reps and continuing to 10 spaces 10 reps
Modes of transportation were
Bear Crawl
Lunge walk
Crawl Bear
Reverse Lunge walk
Shoulders were toast but Twister kept us motivated :cold_sweat:
MARY:
Back at COT some dying cockroaches
ANNOUNCEMENTS:
Fast5k Saturday 3pm do it for Luka!!
COT:
Prayers for all dealing with life and it’s disappointments but also recognizing the blessings :fire: :point_up_2: :raised_hands:
10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises.
Next, we did 7s between the sidewalks, dips and merkins on each end, bear crawls in between the sides.
Another lap around Lowes
Dora – 150 merkins, 250 squats, 350 LBCs
Burpee ladder with partner – alternate running and burpees. 1 burpee at each painted line add 1 at each line, total of 12 lines or 78 burpees.
Back to COT for Ab work. Twister got in some Gas Pumpers.