Category: Slow Burn

Gen X’er Beatdown

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WARMUP: All the classics
THE THANG:
Wall Sits
Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds

7’s on the Hill
Mountain Climber and Merkins

In the Chick-fil-a upper parking lot
Using the guard rail – 10 dips and 10 Irkins (3 rounds)

Partner Workout
100 reps of each exercise, the timer is partner-run a lap around the parking lot.

Merkins, OH Claps, Gas Pumpers, LBCs, Plank Jacks, Imperial Walkers, SSH
MARY: No Time
ANNOUNCEMENTS: Stuff a bus, Bethel Men’s Shelters, Pigskin Pickems
COT: Closed in prayer

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This is the workout that happened at slow burn today

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WARMUP: ssh, hb walkers, imp walkers, Abe vigotas, plank time, Peter Parkers
THE THANG: the road along the storefronts has 4 crosswalks starting at one end, we ran suicides, with the crosswalks serving as successive end points. Each time we hit one of those end points, we did merkins and mountain climbers, and each time we returned to start we did big bois and flutters

Rep count for each exercise was 5 the first time through, then 10, then 15 and we got part way into 20s when time expired.

I often wonder what the people sitting at the Tesla charging station think while they’re sitting there adjacent to our tom foolery. And if any of them haven’t returned because of us. In all honesty, being held captive to whatever madness is going on around you during your charging is 1% in the con column of any of my EV buying decisions. But I digress
MARY:
ANNOUNCEMENTS:
COT:

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One to Ten

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WARMUP: Yea, it’s a good thing. We did that.
THE THANG: String of Pearls…classic. Mosey and stop occasionally for:

– Merkins
– Squats
– Carolina Dry Docks
– Lunges (2 is 1)
– Dips
– Monkey Humpers
– LBCs
– Mountain Climbers (2 is 1)
– Plank Jacks
– Flutters (in cadence)

Started with 1 rep or each, which Bonsai believes was barely worth coming down from the mountain for. And added a rep each time we stopped. We got to 10

MARY: Was mostly build in, but we did some hip flexibility in the last few minutes.

ANNOUNCEMENTS: 7/3 service date at https://www.signupgenius.com/go/9040A45A4A929A4F49-56341795-bethel#/ could use some signup help and some hands the day of. If you’re in town on 7/3, make an effort to help serve.

COT: What are you moderating that is helpful to you? What are you moderating that is unhelpful? What SHOULD you be moderating more?

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Slowburn 6/20/25

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Warmup:
SSH
Baby Arm Circles
Mtn Climbers
Windmill
Cherry Pickers
Imperial Walkers
Hillbilly Walkers

The Thang:
Mosey
Wall sits while each person lunge walks to the Grease Traps and back

Exercises – 10 reps each
1st MOT between each station – Bear Crawl, Crawl Bear, Crab Walk
2nd MOT – Lunge Walk
3rd MOT – Walk

Exercises:
– Burpees/Merkins
– Low Slow Squats
– Big Boys
– CDDs
– Step back Lunges
– Mtn Climbers
– Flutters
– American Hammers
– Plank Jacks

Mary
Around the Horn – Rosalitas, Golden Arches, Shakira’s, penguin taps, leg lifts

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Chick Filet and Cards

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It was a rainy morning in The Fort so we headed for cover under the Chick Filet drive through. We were hoping to get free handouts of Chicken Mini’s, but the only thing on the menu this morning was the deck of pain.

Thang:
:heart: Squats
:diamonds: Merkins
:spades: CDDs
:clubs: Flutters
:black_joker: Burpees
Jack – Run a lap

Back to COT for prayers and praises.

Jwow

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Mumble chattah at the Burn

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WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk
THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x BombJax and Donk Kicks in the middle.
Finished with wall sit while 2 pax jumped out and completed 3 partner merkins.
5 mins of Mary was a hit!

MARY: yes
ANNOUNCEMENTS: Tortoise and Hare and newsletter.
COT: Prayers and Praises for F3 and fellowship.

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SlowBlast

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WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys

Dora
– 50 burpees
– 150 dips
– 250 CDD

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Slow Cookin’

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WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP

THE THANG:
COP (all in cadence)
SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular to mountain climber x 15/hold/elbows, LBC x 20, small and large arm circles CW and CCW

Mosey to the parking lot lines and form a single line along one line. Lunge walk to the opposite side and do a burpee ladder from 1-5. Repeat the ladder backwards with backward lunging.

Mosey to the grassy hill by the gas station for Jacob’s ladder. 5 reps up the hill with bombjacks at the top counting to 5

Retrun to the parking lot and pair up. Wheelbarrow about 20 yards and do 10 partner merkins (handclaps). Flapjack and return to the start. Rinse and repeat

Circle up for the <@UJGS2BBQD> killer hip routine (7 reps ea).

MARY:
Flutter kicks x 15, pretzel crunch x 10L/10R, Rosalita x 15, Superman hold x 3

ANNOUNCEMENTS:
Sign up for Ft Mill Care Center Lawn Duty. It’s summertime and the grass is growing. Get a partner and get it done – easy duty. Tortoise and Hare this weekend and Hog and Coyote (Rock Hill) next weekend for you CSAUP enthusiasts. Read your newsletter!

COT:
Prayers for family traveling, praise for young children’s birthdays.

Each AO has a distinct vibe. Slow Burn has a relaxed vibe because it’s well-lit, it’s moderate, which encourages (I think) more mumble chatter, and it’s on Fridays so the Pax are excited for the weekend ahead. It’s usually a fun workout and even more fun to Q it. I enjoyed the Q this morning, and I met some guys today in person, who I have only seen on Slack video (<@U07LMG5PDQU>, <@U08BNRBQ9D1>). The pax were in good spirits, and it was a pleasure to lead them. The rain stayed at bay, but we did have <@U08G28Z7E> today (see how I did that). Thank you again, <@U04M7P605SM> for the invite, and I look forward to the next one.

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21 reps X 10

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WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills
THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved
MARY: pax’s count
ANNOUNCEMENTS: lawn care, cannoli run, read your newsletter
COT: long Duck took us out in prayer

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Webb-O-Rama at The Burn

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WARMUP: Mosey to “mulch” side of Loews for Seal Jacks, Windmills, Merkins, MCs, MMCs
THE THANG: mosey behind Lowes for 15 Irkins, Dips & Derkins. Rinse & Repeat, Mosey to Portico for Captain Thor (4 Am. Hammers for each Weezy). Head to the wall for some wall sits & Burpees. Then to the patch of grass for Jack Webb and finish with Mak Tar N’Djiayes for my man Barry M. Head to COT.
MARY: she couldn’t make it
ANNOUNCEMENTS: Marriages, Peach’s FIL, Moms
COT: Don’t let the threat of rain keep you away

Short Sale out

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