Category: Slow Burn

Don’t drink the ‘Mountain Dew’

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7 PAX from Stockade came over to see what I was doing at Slowburn.

Warm up
Accumulator board (up to 6 exercises), run in between
Wall sits and burpees
Back to the board for exercise-run-exercise-run-etc
Finished with a properly executed Mary

Note to self: there are 2 sides to a board, one side for Oldburn PAX, the other side prepare for when the PAX from Stockade show up

Thank you for the nod Peach Stand

Looks like we made it,

Barry Manilow

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Musical spaces

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WARMUP: WINDMILLS/PICKERS/MERKINS/LOW AND SLOW SQUATS
THE THANG: mosey over to Lowe’s 11s with big boys and merkins

PART 1: MUSICAL CHAIRS WITH THE BURPEE PIT (20 min)
Setup: Everyone in a parking spot. ONE LESS spot than total PAX.
Each Round:
1. Exercise in spot (20 sec) → 2. “MOVE!” (scramble) → 3. “SPOTS!” (find space)
2. Last PAX without spot → joins THE BURPEE PIT
Burpee Pit: Eliminated PAX work together on 200 total burpees (split however)
In-Spot Exercises: Merkins • Squats • Mtn Climbers • Imperial Walkers • Shoulder Taps • Freddies
Travel Methods: Run • Bear Crawl • Lunge Walk • Backward Run
Endgame: Pit not done? Everyone finishes together. Pit done early? Final players do 25 burpees.

MARY: gas pumpers
ANNOUNCEMENTS: yes, read ya newsletter
COT: yes

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Lessons, Learnings and Mahktar Ndiayes

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WARMUP: Mosey to behind Empire for COP with various exercises in cadence including; SSH, Imperial Walkers, Hillbilly Walkers and a question answered incorrectly by the PAX. Therefore…..5 burpees OYO.

THE THANG: 3 lessons – 3 stations

Lesson 1 – The examined life is the one most worth living. We don’t learn from our experiences. We learn by reflecting on our experiences, then hopefully applying the learning in a positive way lest we repeat failure.

Lesson 2 – Mosey to the corner of Lowe’s: Today’s habits are tomorrow’s influence. Our “ordinary” is what others see. Our children and those we influence will emulate us. Why? They learn by watching us. And more are watching than we realize. More on that in lesson 3

11’s were called (month of November) – Hand-release merkins on one side and Makhtar Ndiayes on the other. Barry Manilow was highly pleased. PAX did this exercise together at three different points behind Lowe’s until the mulch piles were reached.

Lesson 3 – 2.8 – We influence an average of 2.8 people per day. In our lifetimes – it adds up to between 10,000 and 80,000 people. Our ripple effect matters – how are you cascading your influence? 3 series of 8 flying squirrels and 2 super slow burn squats with modes of transport varying between lunge walks and jogs.

A mosey to the grassy area near COT for Knee-tar Ndiayes and monkey humpers.

A mosey to behind Chik Fil A where we took geometry class by doing protractors, hello dolly’s and rosalitas depending on the angle.

A mosey back down the hill to COT and, according to Barry Manilow – it looked like we made it.

MARY: No time – open to all men.
ANNOUNCEMENTS: Of course
COT: Will always be the 5th core principle

PAX were challenged to be a stone in someone’s life. At an age range of 47-58, there is insight to be shared and others will benefit. Being that somebody by serving in this capacity is taking one meaningful step toward leaving our world better than we found it.

The lessons shared served as a reminder to the importance of the roles we serve in our homes and communities. They learn by watching us. Always.

Thanks for the call, Peach Stand.

Honored,
Cyclops

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Slow-Square Agility-Burn

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WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat…
then… https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11)
1. Base = Hillbillies
2. Chorus = Windmills
1. Then… https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37)
1. Base = Imp. Walkers
2. Chorus: Plank Jax
3. Solos: Cherry Pickers
THE THANG:
#1: agility ladder
5-Each/Nur back
1 foot Forward hop (R/L)
2 foot side hops
1 foot side hop (R/L)
Merkin crabwalk (R/L)
Icky Shuffle
Hopscotch
scissor shuffle (R/L)

#2 4-Square. when Pax are out… take a lap, then join the queue

MARY: Circle of Hate / Ab-lab

ANNOUNCEMENTS: Bourbon thang… turkey thang… Christmas thang
COT: Held / 5th core principle

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What costume are you wearing?

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We did a little warmup with the usual exercises. I proceeded to introduce the topic for thought. What costume are you wearing? Are you being an imposter?

Mosey over to the first stop for some 4 corners. 3 exercises then a lap around the parking lot. Kinda went like this merkins, mtn climbers, shoulder taps 10,15,20. Take a lap. Squats, monkey humpers, calve raises 10,15,20. Take a lap. LBCs, American hammers, flutters 10,15,20. Take a lap. Side straddle hops, over head claps,Moroccan night clubs 10,15,20. Take a lap. Mosey to the next spot behind Lowe’s. Rail work with dips, irkens, derkins with a bear crawl across lot. Headed to the wall for some sitting and merkins. Back to COT for the finale. Wrapped it up with we should be putting on the full armor of God and not covering ourselves up with costumes. Eph. 6:12-24

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so much chatter at slowburn

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WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats
THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats,
MARY: crunches,
ANNOUNCEMENTS: HIM camp.
COT:

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Madonna v Morrisette

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WARMUP: ssh/mnc/im/hbw/wm, yoga flow

THE THANG:

Mosey to lot past Persian Grill

Run a lap around the 2 islands followed by 3 exercises (merkins, squats, lbc)… increase reps after each lap tel:5-10-15-20-25.

Mosey to upper lot behind CFA

Run a lap around the 2 islands followed by 3 exercises (shoulder taps, lunge, flutter)… increase reps after each lap tel:5-10-15-20-25.

1×10 set of Dips on the guard rail

Mosey back to flag

4 corners in the main lot with 3 exercises (SSH, plank jack, big boys) 5 reps 1st round, 10 reps 2nd round. We got 1/2 way through round 2 and then went back to flag for Mary

MARY: box cutter burnout – 20 reps

ANNOUNCEMENTS: ao Chester tomorrow 545 leave from Baxter Starbucks, 4bs nov 7, Xmas party

COT: praise for getaway weekend w M. Prayers for medical tests/procedures and marching band competitions

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Parking Lot Tour

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15 (12 boot, 3 run) toured Slow Burn’s parking lots. Here’s what we did:

Warm Up
– 10 SSHs (IC)
– 10 Mountain Climbers (IC)
– 10 Plank Jacks (IC)

Four Corners (front, sides, and rear of restaurant row)
– 15 Merkins at each corner
– 15 Squats
– 15 LBCs
– 15 Alternating Shoulder Taps

Mosey to BP
– 15 Irkins
– 15 Derkins
– 15 Dips

Mosey to the upper lot at Chick-fil-A
– 5 (if older than 45) or 10 Burpees (if 45 and under) at each corner

Mosey back to COT lot
– 15 Big Boys at each corner
– 15 American Hammers
– 15 Boxcutters
– 15 Freddies

NMM
The distance between your dreams and your reality is discipline. You have to do the thing, especially when you don’t feel like it. 80% of success is showing up. The rest is willingness to work and learn. Put in the work and reap the rewards.

-IJ

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Slow Burning Stogie

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Warm-Up:
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbilly Walkers – 15 IC
Moroccan Night Clubs – 10 IC
Windmills – 10 IC
Mosey around the parking lot

The Thang:
1. 4 Corners:
Corner 1: 10 Merkins
Corner 2: 15 Squats
Corner 3: 20 LBCs
Corner 4: 25 Lunges each leg
➡ Lap 1: Mosey between corners, Lap 2: Bear Crawl between corners

2. Partner Work:
P1: Plank
P2: 10 Merkins, then jog 25 yards and back
Repeat with:
20 Squats / partner holds Al Gore
20 Big Boys / partner holds 6 inches
20 Mountain Climbers / partner holds plank

3. Dora:
Partners:
100 Carolina Dry Docks
200 Shoulder Taps
300 LBCs
➡ One partner works, the other jogs 25 yds and back.

Mary:
American Hammers – 15 IC
Box Cutters – 15 IC
Freddie Mercuries – 20 IC
Rosalita – 20 IC
Hello Dollies – 20 IC
Flutters – 20 IC

Announcements:
Read your newsletter

COT:
Prayers and Praises

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A slice from Rosie

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WARMUP: SSH, Windmill, Moroccan Nightclubs, Low slow squat, slow merkins, mosey
THE THANG: AMRAP 20 Mins –
10 Merkins, 15 Squats, 20 Mtn Climbers, 10 lunges, Run 50m
8 minutes, Plank Jacks, BBS, CDD, start at 6 reps, add two after each round
Broga
MARY:
ANNOUNCEMENTS: Golf, Bethel, HIM camp
COT: Help men find purpose

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