Category: Slow Burn

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WARMUP: Lap around Lowe’s stopping 4 time for various warm up exercises.
THE THANG: Split PAX into 2 teams. Each team has a stack of cards on other side of lot with a team exercise and a hold exercise. 1 PAX from each team runs to get a card while rest of team does hold exercise. When PAX returns do team exercise together then next guy runs. Repeat until out of cards. Not super complicated but keeps guys moving together.
MARY: Some
ANNOUNCEMENTS: Probably
COT: Thx for the opportunity Peachstamd and sorry it took .e so long to post this.

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Starting the new year with a haunted and (possibly) stacked deck

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WARMUP: Short mosey with some SSH, Moroccan nightclubs, imperial walker, hillbilly walker and windmill

THE THANG:

Broke out the Disney World Haunted Mansion deck of cards which may or may not have been separated to play eucher…

A: 1 Burpee and mosey to the end of the shops and back
2-4: Burpees
:heart:: LBC (4 count)
:diamonds:: Spiderman Merkins
:clubs:: Heels to Heaven
:spades:: Squats

Finished the deck and even got in some gas pumpers for Twister

COT: Welcome FNG Dutch

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Slow Smokin Pain

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WARMUP: SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers
THE THANG:
Phase 1- Cheese Shredder
Phase 2-
Wall Sits= Hands High, Hands In Front, and Overhead Claps
Balls to the Wall= Norma and Merkins
Dora= 100 Merkins, 200 Squats, 300 LBCs
Human Wheel Barrel Race
MARY: American Hammers, the Protractor, and Pickle Pounder
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Cuddle Party?

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WARMUP:
Mosey
SSH
Cherry picker
HB Walker
Imperial Walker
THE THANG:
1. Partner up – run laps in opposite direction of partner, every time you meet , 10 merkins, 10 diamonds, 10 big boys. Complete 3 full laps.
2. Indian run back towards COT
3. Star ladder? Burpees in the center, then squats, lunges, flutters, and hello dollys at their corner. Start with 1 burpee in the center with 5 reps at the corners, returning to the center each time. Then move up to 2 and 10, 3 and 15 etc.
MARY: she was there
ANNOUNCEMENTS: Christmas party or something
COT:

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Ladder Day

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WARMUP: mosey round parking lot. Indian run to Hampton Inn w 6 completing 1 burpee. All your regular warmup exercises.
THE THANG: ladder loops with pain stations. Merkens, Big Boys, LBCs, CDD, lunges, dips.
DORA
75 Big Boys
75 Squats
Mosey around restaurant circle
MARY: none
ANNOUNCEMENTS: Christmas Party, Thanksgivingweek convergences.
COT:

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Enter a workout title…

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WARMUP: windmills, imp walkers, HB walkers, cherry pickers, Peter Parkers, all in cadence
THE THANG: 8s:
Station one – merkins, shoulder taps
Lap around parking area to station two
Station two – big boys and American hammers
Bear crawl to station one
Continue to completion

Next was a round of 8x8s
Same idea except the rep counts were multiples of 8
Station one – monkey humpers
Lap around the parking area to station two
Station two – side straddle hops
Lieutenant dans to station one
Continue to completion
MARY: a couple rounds including a loathsome set of makhtar n’diayes
ANNOUNCEMENTS:
COT: was held

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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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