Category: Slow Burn

4 corners of leadership

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WARMUP: inro and disclaimer. Mosey to another parking lot. Circle up for MNC, windmills, Non-discrpt produce pickers, Plank, up/down dog with toe taps, and merkins.
THE THANG: Ran back to the main lot for 4 corners. 4 laps with 10, 15, 20 and 25 reps at each corner. Stared with Monkey humpers then run, wide arm merkins then lung walk, dying cockroaches then nur, and then CDD then karaoke to tge beginning. Once completed, then we talked about what we would tell our younger selves. Good conversation and good leadership knowledge! Finished 2 more laps with pick you pain and pick your rep.
MARY: Back to COT for 2 quick Mary's
ANNOUNCEMENTS: mens shelter, road pick up, races.
COT: Prayers for cancer, health, kids, and patiance.

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Do 1 More

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WARMUP: lap around the parking lot, SSH, Moroccan Nightclubs, windmills

THE THANG: Do 1 More
This is a 12 round AMRAP 1 minute each with a 45 second break to do as many as you can. I told the pax to write down their number after each round. I did not tell them if a high number was good or bad or how it would affect the other pax good or bad so that they would push themselves. The rounds were:
Merkins
Squats
CDDs
Burpees
SSH
Bobby Hurleys
Plank jacks
Big boys
Shoulder Taps
Overhead Claps
Mtn Climbers
LBCs

Then we talked about how much we accomplished, but how much more was till to be done. But that you can do more than you think you can, so add 1 more to each rounds reps for round 2. i.e. 41 Merkins in round 1 meant 42 Merkins in round 2.

By the end, we had completed as a group (13 bootcampers) 9,155 reps in 45 minutes. Feel accomplished, you guys did a ton of work!

MARY: No Time

ANNOUNCEMENTS: Bethel, Newsletter, Overnight silly-ness ruck event, Strawberry 5k.

COT: Marriages, health and healing, travel, reach out to someone you haven't heard from in a while and let them know you're thinking about them. It'll make their day even if they don't respond with more than thanks. Or you might talk to them for an hour. But reach out, you never know when someone needs it.

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Bucket Burn

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WARMUP: We warmed up

THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in.

MARY: Yes

ANNOUNCEMENTS: College graduates were mentioned.

COT: Was a good one

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It was a Friday… this Friday… at slow burn

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WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:

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Not so moderate. But fun!

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WARMUP:

  • Moroccan Nightclub
  • Cherry pickers
  • Imperial Walker
  • Windmill

THE THANG:

  1. Bucket of fun -> group does the exercise. One person runs with the sandbag
  1. Exercises
  1. Squats
  2. Leg Raises
  3. Merkins
  4. Should Taps
  5. Flutter Kicks
  6. Lunges
  7. Imperial Walker
  8. Plank Jacks
  9. Side Straddle Hop
  10. American Hammer
  1. Pyramid of Intrigue
  1. 3 pain station – Reps 20, 15, 10, 5, 10
  2. Station 1
  1. Mike Tyson
  2. LBC
  3. Wide Arm Merkins
  1. Station 2
  1. Jump Squats
  2. Lunges
  3. Plank Jacks
  1. Station 3
  1. American Hammers
  2. Leg Raises
  3. Big Boy Situps

MARY:

  • Freddy Mercury
  • Pecker Pointers
  • LBC

ANNOUNCEMENTS:
COT:

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It was a Friday… this Friday… at slow burn

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WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs
THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot. Each assignment consisted of one or more exercises, with counts of each to complete. The pax started at one end of the building and did assignment 1, then moseyed to the other end of the building to complete assignment 1 down there. The pax would then mosey back to the original location to complete assignment 2 on that list. This patterns continues. Halfway through each run between ends, the pax would stop for 15 dips (180 in total across the entire workout). Once all six assignments were completed. We finished the last one with the 6 and moseyed back to COT
MARY: we got a few rounds in including freddys, penguins, shakiras, and gas pumpers among others
ANNOUNCEMENTS:
COT:

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Not so moderate. But fun!

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WARMUP:

  • Moroccan Nightclub
  • Cherry pickers
  • Imperial Walker
  • Windmill

THE THANG:

  1. Bucket of fun -> group does the exercise. One person runs with the sandbag
  1. Exercises
  1. Squats
  2. Leg Raises
  3. Merkins
  4. Should Taps
  5. Flutter Kicks
  6. Lunges
  7. Imperial Walker
  8. Plank Jacks
  9. Side Straddle Hop
  10. American Hammer
  1. Pyramid of Intrigue
  1. 3 pain station – Reps 20, 15, 10, 5, 10
  2. Station 1
  1. Mike Tyson
  2. LBC
  3. Wide Arm Merkins
  1. Station 2
  1. Jump Squats
  2. Lunges
  3. Plank Jacks
  1. Station 3
  1. American Hammers
  2. Leg Raises
  3. Big Boy Situps

MARY:

  • Freddy Mercury
  • Pecker Pointers
  • LBC

ANNOUNCEMENTS:
COT:

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Hello Newman

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I. The Warm-O-Rama (The Tip-Off)
• The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing.
• Side-Straddle Hops: 20 reps in cadence (IC).
• Imperial Walkers: 15 reps IC (keep it slow to stretch the hip flexors).
• Windmills: 10 reps IC.
• Rebound Jumps: 30 seconds of small, rhythmic hops (stay on the balls of your feet).
II. The Thang: “The Road to the Final Four”
This is a four-station circuit. Spend 4 minutes at each station. If the group is large, split into four teams and rotate.
Station 1: The Round of 64 (High Reps, Low Impact)
• 64 Mountain Climbers (Single count): Focus on form, not speed.
• 64 Air Squats: Steady pace. Keep the chest up like you’re boxing out for a rebound.
Station 2: The Sweet 16 (The Core)
• 16 Big Boy Sit-ups: Slow and controlled.
• 16 Box Jumps (or Step-ups): Use a curb or bench. Step-ups are the preferred moderate modification here.
• Repeat until time is called.
Station 3: The Elite 8 (Upper Body)
• 8 Merkins (Push-ups): Quality over quantity.
• 8 Carolina Dry Docks: Great for the shoulders.
• 8 Werkins (Wide-arm push-ups):
• Repeat until time is called.
Station 4: The Full Court Press (Cardio)
• The Suicides: Run 10 yards and back, 20 yards and back, 30 yards and back.
• The Modification: Perform this at a 60% “recovery” pace rather than a sprint.
III. The “Buzzer Beater” (Finisher)
The “Bobby Hurley.” On the Q’s command, everyone “slaps the floor” (squats down to touch the ground) and jumps up for a jump shot.
• Perform 15 reps total.

Go through gauntlet again as a group

Beat crawls
Crawl bears
Burpees

Mary

Announcements
Bethel
Cannoli Run
NCAA Lunch
Newsletter

Prayers
Health
Family
Comeback kids

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3-13

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Good group for a chilly morning. Decided to be super creative and use date as workout plan. Yog over to side of lowes for 3 exercises, 13 reps of each: HR merkins, big boys, and squats. Repat this at 2 more stops until we ended up near the Imdian restaurant. Break up into 3 teams, 2 teams work while 1 team does active rest. Teams 1 & 2 do 10 merkins while team 3 holds plank, then 2 & 3 merkins and 1 planks, then 1 & 3 merkin and 2 planks. 2 rounds of this. Then same sequence but big boys were the exercise and 6″ leg holds were the rest. 2 rounds of that. Then another 2 rounds with squats and Al Gores. Yog over to main parking lot. Everyone line up on curb for 15 merkins, 15 big boys, and 15 squats, then run 3 line suicide. 13 merkins, 13 big boys, 13 squats, 2 line suicide. 11 merkins, 11 big boys, 11 squats, run to far line and back. Circle up, PAX are doing shoulder taps while 2 do 5 merkins. Rotate merkins around the circle until everyone has done 2 sets. Next round was lunges and 3 burpees. Again go around until everyone did 2 sets of burpees. Back to the cars for a few minutes of Mary. Thanks for the opportunity <@U04M7P605SM>!

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ab-solutely

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WARMUP:
Most of the hits: SSH, Merkins, Cherry Pickin, Low Slow Squat, Imperial Walker
THE THANG:
Mosey to the end of the parking lot for 11s
10 BBSU —–> 1 “wheezy Jefferson”

Pair up for a dora. Either run the full length of the parking lot or bear crawl 1/3 the length and run back.
100 Freddy Mercury (double count)
200 Flutter (double count)
300 LBC

Six minutes left, so dragon walk back to COT.
MARY: Window wipers!
ANNOUNCEMENTS: Stuff is happening soon
COT: It’s time to trust. Not a prayer circle

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