Category: Slow Burn

12 Days of Christmas

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Warm up loop around Lowes with exercise stops. Got back for 12 Days of exercise. Goal was to go through 6 take a lap around building and finish last half. After completed started day 12 and got back to day 10.

1 – Flying Squirrel
2 – monkey Humpers
3 – Diamond Merkins
4 – Big Boy
5 – Squats
6 – CDD
7 – Lunges each leg
8 – American Hammers
9 – WAM
10 – LBC
11 – SSH
12 – Merkins

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The Comforts of Home

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WARMUP: Yes
THE THANG: We moseyed to parking lots across the road as well as Lowes, strip center and other glorious spots proximate to Slow Burn’s Shovel Flag, stopping along the way for a feast of derkins, lunges, bear crawls and other standard fare. The peak of the festivities involved a round robin where each pax picked an exercise then called cadence for the # of reps that matched the # of years he’s been posting. Yes, Twister’s portion was heard in Tega Cay.
MARY: Yes
ANNOUNCEMENTS: Xmas party, Clave Boss, and more!
COT: It felt great to be back in the Gloom after 8 nights DR for work, experiencing the joys of a weekend kickoff with the Slow Burn spirit. And that spirit remains strong thanks to leadership from Peach Stand. Thanks for the Q stick!

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F45 Cornucopia Workout

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Cold morning at Slow Burn. I set up a number of workout stations in the parking. I was tempted to set it up outside F45, but I decided not to start the day being an A-Hole (wait for the sun to rise).
Started with a mosey around the buildings, back to the start point for COP (SSH, Imperial Walkers, Windmills, and Plank Stretches).
Next, we partnered up for the workout stations. Partner 1 ran a lap around the parking lot while Partner 2 performed the exercise. Rotation after both partners completed exercises.
Stations
1. Squat with 60# sandbag
2. Box jump/set up
3. Kettlebell Curl
4 Jump Rope
5. Plate Crunch
6. Ab Wheel
7. 40# Sandbag Burpee

We covered cover 2 miles and 2 rounds of exercises
Great job guys!

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SLOW and BURN

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13 at SlowBurn for a warm morning of some Slow and some Burn… if you did it right!

Mosey around parking lot

Warm up

  • Stretch
  • Mountain Climbers
  • Hill Billy Walkers
  • Shoulder taps

Slow – partner lines – split into groups of 3 count off within 1-2-3 or 4 (3 rounds each)

  • Bear crawl / low slow squats
  • Lunge walk / slow Freddie mercury
  • Duck walk/ slow merkins

Burn – 10,9,8….1 – with 3 second break between (lap around parking lot then plank or LBC) – Exercise then lap around the track

  • Side Stratal hops
  • Dips on curb
  • Monkey Humbers
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Only 11 on Black Friday?

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WARMUP: Intro and then mosey to the Lowes parking lot for warm ups. MNC, Produce Pickers, Windmills. Mosey to another corner of Lowes for Up and Down Dog, plank stretches and Mountain climbers. Continued to the Thang.
THE THANG: Four Corners. Round 1- 12 Big Boys then bear crawl, 12 Big Boys then nur, 12 Big Boys then crawl Bear, ended with 12 Big Boys then run.
Round 2- 12 flying Squirrels then Karaoke, 12 flying Squirrels then nur, 12 flying Squirrels then Karaoke, finally 12 flying Squirrels then run.
Message: asked everyone to say what they were thankful for on Thanksgiving.
Ran to the back of the building where Empire is located for some wall sits, balls to the wall and more wall sits. Ran back in front of F45 for some monkey humpers then back to COT for Mary.
MARY: Flutters, hammers, Burpees, MT with Wine Makers and lbc.
ANNOUNCEMENTS: Golf, D2D, Party and team competition
COT: Prayers for family, marriages and those traveling.

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Turkey Day Favs

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WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:

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Turkey Day Favs

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WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:

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This is why you should write these in a timely manner.,,

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Definitely dropped the ball on this one and can’t find the video of who was there… I remember JWOW, Twister, Peach Stand and Cake Boss for sure… I think Sugardaddy, Mainframe and Cobra Kai were in the ruck, but I’m missing 6-8 people… sorry! Let me be your warning of a failed backblast!

WARMUP: SSH, Moroccan Night Club, Imperial Walker and Hillbilly Walker.
THE THANG:
Deck of pain:

5-K
Hearts: Squats
Clubs: LBC
Spades: Flutter
Diamonds: Dry Dock

2-4: Burpees

Ace: 1 Burpee and a lap

ANNOUNCEMENTS: The BBQ & Bourbon event was last weekend… 😬

COT: It happened I promise. I probably said something about how I was apologizing in advance for the miserable Backblast that would come in 2 weeks time, and I think I remember Peach Stand saying it was the thought that counts or something and that I shouldn’t beat myself up over it…

This is an accurate telling of everything so help me God…

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Happy BDay USMC

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WARMUP: mosey/ dynamic stretch/ ssh/mtn climber/ shoulder burns
THE THANG: CDD bear crawl CDD
Wall sits while working out to in 5,3,1 burpees/ CDD to Lt Dans to CDD/mosey to railing 3 sets 15 reps dips and decline merkins/ mosey down the way for a boogie down drill instructor session. He scared Twister… more bear crawls and Lt Dans followed by Merkins.
I think this is mostly what we did but Rebel can Audit me.
MARY: start around the circle for your choice of 10 reps in cadence of any exercise
ANNOUNCEMENTS: bbq and bourbon tonight, golf in dec./ blood drive next week
COT: lots of praises and prayers.

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SLOW BURNING TABATA…

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WARMUP:
Started with a Mosey to Lowes parking lot, followed with Warm-O-Rama exercises of below,

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

Mosey to persis for some,

Lunge Walk
Toy Soldiers
Butt Kickers
High Knees
Bear Crawl

THE THANG:
Mosey back to the shovel flag for the main course Tabata workout that included 40 second exercise with 15 seconds to switch gears for the next one.

2 sets each alternatively of,
Carolina Dry Docks
LBCs

Plank
Run a Lap

2 sets each alternatively of,
Shoulder Taps
Freddie Mercury

Plank
Run a Lap

2 sets each alternatively of,
Superman
Mountain Climbers

Plank
Run a Lap

2 sets each alternatively of,
Peter Parker
American Hammers

Plank
Run a Lap

2 sets each alternatively of,
Flutter Kicks
Dying Cockroaches

Plank
Run a Lap

2 sets each alternatively of,
Monkey Humpers
Honeymooner

And the clock struck 6…

ANNOUNCEMENTS:
Dam2Dam Fundraiser events

COT:
Prayer Requests
Started the day praying to the Almighty

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