Category: Slow Burn

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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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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11’s… or 22’s? on the 23rd

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WARMUP: Mosey to the front(ish) of Lowes. Merkins, Squats and stretching happened and were glorious. Mosey to the North side of the strip parking lot to get to the thang.
THE THANG: 11’s – one side Merkins and Squats, the AO parking lot had Big Boys and Flutters.
MARY: Freddie Mercurys, Box Cutters, LBC’s and Flutters
ANNOUNCEMENTS: Blood Drive, July 4 convergence, Read your news letter.
COT: Prayers for health.

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SlowBurn:Running to the Chinese Massage 😳

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WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on

1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10

MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600

ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives

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Burn but not so Slow

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WARMUP: stretching, IW, Hillbilly Walkers, squats, merkins, MC
THE THANG: 11’s, 2 exercises at each end. One end, Merkins & Squats other end Monkey Humpers and Plank tucks. Once finished we did ab work until 6 was in. Then accelerator merkins up to 10. Regular merkin but 1 pump on bottom and then 2 and keep going to 10. This was new and a crowd favorite.

Mosey to parking lot for Dora 100 Derkins, 200 Dips, 300 Hello Dolly. Indian Run back to COT with a stop for a sprint back into COT.
MARY:
ANNOUNCEMENTS: convergence and Print Shop for Boss Hog
COT: prayers lifted for healing and parenting.

Thanks Weezer for the opportunity to lead.

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Board & Broga

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WARMUP: Light & Moderate

THE THANG: Board of Fortune

MARY: Broga

ANNOUNCEMENTS: Upcoming 6/10 events (Kenya & Boss Hogg)

COT: Prayers & Praises

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Triple-Check Balcony Runs in Baxter

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WARMUP:
– SSH
– Plank Jacks
– Windmills
– Moroccan Squats
– Mountain Climbers
– Seal Jacks

THE THANG:
Mosey across 160 to back side of “The Exchange” building in Baxter
Get into groups of 3 for Triple-Check

1 person in people chair
1 person doing exercise (below)
1 person running the balcony

Rotate when person running balcony gets back.

Exercises:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercurys

Out of time – head back toward COT

MARY:
Seniors Choice:
Flounder – the hurdler (each leg)
Twister – gas pumper
Triple Indy – LBCs (I think)

Great work men!

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