WARMUP: Naw, but maybe we should? Warming up is good
THE THANG: Run
MARY: No
ANNOUNCEMENTS: Yes
COT: Check
WARMUP: 10 windmills
20 navy jacks
20 hillbilly walkers
10 cherry pickers
10 low slow squats
Mosey down road
stop at curb and do 15 merkins hands on curb in cadence
Mosey
Stop at next curb 15 calf raises in cadence
Mosey to track in school
THE THANG: Card game
MARY:
ANNOUNCEMENTS: Dam to dam, Wine dinner
COT: Mother in law health, marriages, kids in school
WARMUP: Pledge
THE THANG: Out and Back with Merkins
Kingsley loop was an optional add-on.
MARY: Yes – 3 mins
ANNOUNCEMENTS: Clave Boss:10k/5k Dam2Dam sign up :
COT: Worth the wait
WARMUP: Route Discussion
THE THANG: Run – Walk – Run
MARY: none
ANNOUNCEMENTS: Plenty
COT: Oh yes
WARMUP: Yes
THE THANG: We moseyed to parking lots across the road as well as Lowes, strip center and other glorious spots proximate to Slow Burn’s Shovel Flag, stopping along the way for a feast of derkins, lunges, bear crawls and other standard fare. The peak of the festivities involved a round robin where each pax picked an exercise then called cadence for the # of reps that matched the # of years he’s been posting. Yes, Twister’s portion was heard in Tega Cay.
MARY: Yes
ANNOUNCEMENTS: Xmas party, Clave Boss, and more!
COT: It felt great to be back in the Gloom after 8 nights DR for work, experiencing the joys of a weekend kickoff with the Slow Burn spirit. And that spirit remains strong thanks to leadership from Peach Stand. Thanks for the Q stick!
Ball2wall / shoulder tap stack
Pogo stick / squat jump stack
Bearcrawl / merkin stack
wallsit / single-leg air humper stack
half-mile run to end
Slackblast or it didn’t happen (according to slackbot).
WARMUP:
THE THANG: ran oven to gold hill middle and back, with the route going through Baxter and earth fare parking lot
MARY:
ANNOUNCEMENTS:
COT: praises to be thankful for!
WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT:
WARMUP:
0445 – 2 mile prerun
0515 – 31 SSH, 10 Imperial Walkers, 8 Single Leg RDLs
THE THANG:
1st circuit:
-10 squats
-10 lunges (SC)
-10 jumping lunges (SC)
-10 jump squats
up and down the hill twice.
x5 rounds
2nd circuit:
10 big boys
10 Peter Parker’s (DC)
10 leg raises
Up and down the hill
x4
Ended the last 10 minutes with some kinda Broga and light stretching
MARY: check above
ANNOUNCEMENTS: newsletter
COT: