Tag: Airborne

Failed Expectations

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WARMUP: mosey to chik fil a parking lot and warm up while hoping to see the crewed rocket launch at 5:15. Side straddle hops, Moroccan night clubs, reverse lunges and windmills. Saw the upper stage separating from the lower stage for one second then it was nothing but cloud cover.
THE THANG: Partnered up with the 4 boot campers. Sprint to end of parking lot while partner performed merkins, squats, lunges and Carolina dry docks. Mosey to side of Persis Indian Restaurant. EMOM do 10 merkins. In between alternate wall sits and calf raises. Mosey to railing for dips and reverse lunges. 40 yard sprints.
MARY: 4 minutes of ab worked finished off with hip exercises
ANNOUNCEMENTS:
COT:

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A Celebration Trip to the Islands

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WARMUP: Tried and true — SSH, Windmill, Mtn climber, down dog, up dog, etc. mosey to Lowes
THE THANG: Pax mustered near island at far entrance of Lowes. Completed a routine of doing some form of upper body exercise x15 at front Island, moved in j varying forms to next island away from store for some core exercise x15z then returned to original island and planked. Then we moved to the next set of islands.

During each plank session one pax shared a personal note of celebration for the day, ranging from a VQ to a wife’s return home from 2 weeks of travel to a 2.0’s successful landing of a new job.

After doing all sets of islands, we moseyed to the end of the retail strip and pax formed two teams for a relay race of bear crawls and crawl bears.

Mosey home.
MARY: included throughout
ANNOUNCEMENTS: yes
COT: yes as always

I love the spirit and energy at Slow Burn and the pax didn’t disappoint. Lots of mumblechatter and laughs for 45 mins. Not only is this season dark, cold and heavy but the general tone in the world seems the same. Grateful to see the pax take timeout to celebrate and identify an area of light in their life.

We’re called to be the light amid the darkness. Go light the way men!

Thanks Peach Stand and congrats on 3 yrs in the Gloom!

#KeepPosting

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Respectables take over the Pond

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WARMUP: pledge of allegiance
THE THANG:
1 mile lap Four corners with 5 burpees 10 merkins and 15 leg raises at each corner
MARY: Dis you know??
ANNOUNCEMENTS: Christmas is 5 days away
COT: Pray for the children

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Where is DeepDish??

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WARMUP: ssh, imp walkers, hillbilly walkers, windmills, cherry pickers, down dog, walk dogs, honeymooner
THE THANG:
10 reps. Goal 8 sets. We got 4
Halo Squat
Clean and Press ea side
Ballistic row ea side
Curls ea side or double
Around the world with chop
Lunge with twist

MARY:
ANNOUNCEMENTS:
COT:

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Family and service

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WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins
THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of 6 complete sprints. Mosey to the wall and do 10 muscle ups. Mosey to front of school. 15 dips and 20 back step lunches for total of 3 rounds. Mosey to side of school. At every brick pillar alternate between squats and merkins. Mode of transport is mosey but Band Camp insisted on Bear Crawling. Mosey to bus entrance. Break to hear the story of Naval ROTC instructor, Shawn Studley, and his wife Laura. She passed away at 1:18 pm on the afternoon of this day (11/19). Mosey to the hill outside the cafeteria. 10 back step lunges at the bottom, NUR up the hill and do 10 squats. Repeat for a total of 3 times. Mosey up the hill to COT. At every light pole, stop for a 10 count exercise for the abs. At COT do my hip thingy.
MARY:
ANNOUNCEMENTS:
COT: Pray for Shawn Studley and his family

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4 corners and a Cake

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WARMUP:
Handful of exercises to loosen up
THE THANG:
4 corners of exercises with 20 as rep number
5 exercises at each corner 3 rounds each with lap between rounds
MARY:
Flutters, Hello Dollys, big boys
ANNOUNCEMENTS:
Read newsletter
Christmas party
COT:
Praying for Men to lead their families well

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Run, Do The Thing, Repeat

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After a prompting from Farmers Only (On Q elsewhere today), I decided to recycle a workout from last year.
WARMUP: No
THE THANG:
Run to a stop, do exercises, run to the next, etc…
The first 3 stops had 3 exercises at each stop.
The next 3 stops had 2 exercises at each stop.
The final 4 stops had 1 exercise at each stop.
The rep count was always 10 which in some cases, meant 5 each leg.
Total distance covered was ~3.6m.
MARY: See above
ANNOUNCEMENTS: All the same + the formation of a BRR 2026 Slack Channel with more comm’s coming from Pusher.
COT: Oh absolutely. Strong.

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The Smokin Ladder Beatdown

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Warm-Up:
SSH – 20 IC
Windmills – 10 IC
Moroccan Night Clubs – 15 IC
Imperial Walkers- 20 IC

The Thang:
1. Ladders
Start at 5 reps, add +5 each round until 25, then work back down.
Exercises:
KB Swings
Goblet Squats
KB Rows (each arm)

Ladder format: 5-10-15-20-25-20-15-10-5

2. Grinder (3 Rounds)
10 KB Chest Press
15 KB Deadlifts
20 KB American Hammers (with KB, 2-count = 1)

Round 1 MOT: Bear Crawl
Round 2 MOT: Lunges
Round 3 MOT: Farmer’s Carry Above Head

3. Last Minute Arms:
10 KB Curls IC
10 KB Triceps IC

Mary was a no show

Announcements: Read your newsletter

COT: Prayers and Praises

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KB Things

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WARMUP:
– SSH
– Merkins
– Windmills
– Low slow squat

THE THANG:

Dora:
– 100 Merkins
– 200 Dips
– 300 LBC
– Partner not doing the exercise runs the length of the parking lot and back with 2 KB

Move to the grassy area. Comes roughly 20 yds apart. Complete first exercise, then BC to between the cones. Complete the first and second exercises, then CB the length of the cones. Complete the first 3 exercises and BC. And so on….

20 Reps Each:
– Curls
– OH Press
– BO Rows each arm
– Tricep Extensions
– Squat Thrusters

MARY:
4 minutes of various exercises

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2025.37 Slow Burn

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TBH All I knew I wanted to do was 10 sets of burpees and bear crawls. Each bear crawl was 40 yds and burpees started at 10 and went to 1. In between sets run toward Shutterfly and find the next opportunity to find 40 yds of unoccupied pavement.

I have a heavy heart now and it wasn’t any better at the time. The fact that flags were there flying at half mast in front of Shutterfly was a good reminder of who we are and what needs to happen next from an immediate and existential standpoint, so we recited the Pledge of Allegiance.

I’m currently reading Plato’s writing on Socrates and the present parallels are not lost on me. A man was executed for “impiety” and “corrupting the youth”. He asked questions. He didn’t properly attend to the gods. He challenged authority.

The bottom line is that we need both political parties. Without challenge, a uniparty would become weak and invalid. I would say we need more, but I digress. We should all be praying for the prosperity of both political parties to the betterment of the individuals they serve.

God forgive us, for we know not what we do.

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