Category: Slow Burn

Burn but not so Slow

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WARMUP: stretching, IW, Hillbilly Walkers, squats, merkins, MC
THE THANG: 11’s, 2 exercises at each end. One end, Merkins & Squats other end Monkey Humpers and Plank tucks. Once finished we did ab work until 6 was in. Then accelerator merkins up to 10. Regular merkin but 1 pump on bottom and then 2 and keep going to 10. This was new and a crowd favorite.

Mosey to parking lot for Dora 100 Derkins, 200 Dips, 300 Hello Dolly. Indian Run back to COT with a stop for a sprint back into COT.
MARY:
ANNOUNCEMENTS: convergence and Print Shop for Boss Hog
COT: prayers lifted for healing and parenting.

Thanks Weezer for the opportunity to lead.

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Board & Broga

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WARMUP: Light & Moderate

THE THANG: Board of Fortune

MARY: Broga

ANNOUNCEMENTS: Upcoming 6/10 events (Kenya & Boss Hogg)

COT: Prayers & Praises

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Triple-Check Balcony Runs in Baxter

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WARMUP:
– SSH
– Plank Jacks
– Windmills
– Moroccan Squats
– Mountain Climbers
– Seal Jacks

THE THANG:
Mosey across 160 to back side of “The Exchange” building in Baxter
Get into groups of 3 for Triple-Check

1 person in people chair
1 person doing exercise (below)
1 person running the balcony

Rotate when person running balcony gets back.

Exercises:
1. Merkins
2. Heels to heaven
3. Seal jacks
4. Box Cutters
5. Shoulder Taps
6. Freddie Mercurys

Out of time – head back toward COT

MARY:
Seniors Choice:
Flounder – the hurdler (each leg)
Twister – gas pumper
Triple Indy – LBCs (I think)

Great work men!

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Deck Of Life

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WARMUP: SSH, Cherry Pickers, Imperial Walkers, Side shuffles, karaoke, knees to butt, knees to chest
THE THANG: Deck of Death
Hearts- Merkins, Spades-Big Boys, Diamonds-Squats, Clubs- Dry Docks, 2’s- 🏃‍♂️
MARY: Mosey round Lowe’s
Announcements: CANOLI RUN, Wed group led by Headspin, Friday men’s meeting led by Maximus and Kermit.
COT: prayers for our kids, combating the evil that attacks us,

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No Rain or Lightning

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WARMUP: Mosey, butt kickers, high knee, toy soldiers.
Windmills, SSH, Hillbilly Walkers
THE THANG:
Thang #1: 4 Corners around Empire Shopping Ctr. (4 rounds)
Corner 1 – 5 Merkins – 5 Bombjacks
Corner 2 – 5 Merkins – 10 Munkeyhumpers
Corner 3 – 5 Merkins – 15 Carolina Dry Docks
Corner 4 – 5 Merkins – 20 Mountain Climbers

Thang #2: DORA
100 EA – Dips
200 EA – Squats
300 EA – LBC’s
(partner runs to end of Lowe’s)
MARY: Flutters, Box Cutters, American Hammers
ANNOUNCEMENTS: Many Runs……..read the newsletter
COT: Prayers for Walker……..hoping for good results

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Never skip leg day

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WARMUP:
Windmills
MNC
Low &Slow Squats
cyclops
Planks
Peter Parker’s
Downward dog
Upward dog
Hamstring stretch
Merkins

THE THANG:
11s with Mike Tyson’s and Sumo Squats, Mode of transport, Lt. Dans going one way

MARY: several exercises 3 min
ANNOUNCEMENTS: newsletter
COT: yes

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