Category: Slow Burn

Liberty liberty parking lot tour

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WARMUP:
Windmill
SSH
IMPERIAL WALKERS
Hillbilly walkers
Merkins
Broga

THE THANG:
Lunge walk Indian run

Dora
50 dips
100 merkins
150 squats
200 LBC

Light measured duck walk with dips

Toy soldier merkin

MARY:
Upper body stretch

ANNOUNCEMENTS:
Break the dam
Bethel

COT:
Family
Health
Weather

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Have a plan

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WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat
THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in between. Wall sits with bear crawls. Back of Lowe’s for 5 sets of dips, merkins, squats.
MARY: Mary at different stages throughout the workout
ANNOUNCEMENTS: break the dam, brr, bethel men’s shelter
COT: prayers for aging parents, newlyweds.

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Boxing Day ?

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WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers.
THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3 reps- 25/10/5.
Dora – 150. -LBCs 100 – Lunges 50- Hand Release Merkins 25 – Burpees.
MARY: nope
ANNOUNCEMENTS: Bethel, Hangin w Stang
COT: continued prayers for Geronimo. Several others lifting up those dealing w health, grief, patience.

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An Even Thousand Reps

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WARMUP: SSH, IW, Cherry Pickers

THE THANG:
100 Merkins
200 LBC
300 Squats
400 Calf Raises

Method:
20 reps at a time until total reps are complete.
Eg 20 reps each of merkins, LBCs, Squats, and calf raises until 100 merkins have been completed. Continue with LBCs, squats, and calf raises 20 reps at a time until LBCs are done.

At the last 100 calf raises switch to toe raises.

MARY: built into the “Thang”

ANNOUNCEMENTS: Christmas Eve Convergence, bethel, and NYE Convergence.
COT:

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Dozens and dozens

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WARMUP: ssh, slow wind mills, imp walkers, hillbilly walkers, plank/down and up dog, Peter Parker’s. All in cadence and most for 12 reps
THE THANG: 12 days of Christmas. Each day took place at a different location around the property, mosey in between

1 – flying squirrel
2 – bomb jacks
3 – makhtar ndiayes
4 – big boys
5 – merkins
6 – flutters
7 – mountain climbers
8 – shoulder taps
9 – Carolina dry docks
10 – LBCs
11 – SSH
12 – monkey humpers

Then we did a set of 7s with one station in front of state line vapes ( the store, not sprocket) and the other down at f45. Merkins at one end and big boys at the other with moseys in between

MARY: twister led gas pumpers to wake up the guests at both nearby hotels
ANNOUNCEMENTS:
COT:

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Stole from Dojo

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It was raining, so we ran straight for the Lowe’s Contractor covering.

WARMUP:
Standard fare of SSH, IW, Hillbilly Walkers, Butt Kickers, High Knees, etc, then loop around Lowe’s

THE THANG:
This was stolen from Dojo just the day before (done at DawnPatrol). Kind of a modified ring of fire.

Set up 6 cones near edges of the covering with a single cone in the center. On each perimeter cone was an exercise and count. Pax had to run to a cone, do the exercise and count, then bear crawl back to the center cone and do Burpees. The number of Burpees was based on how many stations they had been to (starting with 1, working up to 6 when all cones were visited).

Once all done with all cones, we ran another lap around Lowe’s

Rinse and repeat, but with 2nd set of cones (under he first set).

Just a few minutes left for Rugby Sprints, then return to COT.

Thanks to PeachStand for the chance to lead.

MARY:
ANNOUNCEMENTS:
COT:

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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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