Tag: Bonsai

Spooky pumpkin of pain and suffering

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WARMUP:
The usual

THE THANG:
Spooky pumpkin of pain. To the tunes of Halloween
DORA style – man in the middle does 10 manmakers as the timer
1. Squats
2. Deadlifts
3. Lawnmower pulls
4. Chest press
5. Overhead press
6. Clave raises
7. LBC
8. Flutters
9. Swings
10. Snatch
11. Clean
12. Push-ups with bell
13. Pull overs
14. Reverse Lunges

Last round, we switched it up for 20 american style KB swings (that’s the ones where it goes over your head). Finished right at 6

MARY: no time
ANNOUNCEMENTS: newsletter
COT:

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Waiting for Twister to Shut His Yap

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WARMUP:   Active Warmup – High Knees, Butt Kickers, Toy Soldiers, Soy Toldiers, Open/Close Gates, World Wide Leaders {trademark}, Long Strides

THE THANG:  Mosey to Cake Boss Parking Lot (apparently 🤷🏻‍♂️) for ……drum roll please….Rugby Sprints!   Shocker, right?!   Got some good ground exercises in (you know the ones) followed by sharp bursts of speed in conjunction with short periods of recovery.   _They_ say it can even reverse the aging process.   (Don’t look at me – GOOGLE IT!).
 
Then.   Once Twister stopped talking…

we were able to finish.  Moved on to Quads around the corners of the building.  Bomb Jacks, Hand Release, Flying Squirrels, and Big Boys x 10 OYO.    Then mosey back to COT.

MARY:   Short Yoga sequence to get them hips loose [TWSS!] followed by 30 seconds of giving up all effort (to help Bonsai with his ADHD)

ANNOUNCEMENTS:   _Tons_ of events and gatherings leading up to end of the year.  
Get 👏🏻
In 👏🏻
Volved 👏🏻

COT:  Prayers for raising kids at various points along the teenage scale.  We need wisdom to help guide them.   Prayers for health issues.

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Band Camp took the hill

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Very delayed in writing this but since Band Camp finally came to a ruck workout and keeps ‘reminding’ me about it, I’ll try to remember what we did.
Ruck up and grab sandbags and head over to small field for some sandbag relays. Grab everything and head over to base of heart attack hill. Partner up and split taking sandbags up the hill. Drop the sandbags at the top and head back down. This trip up no straps. Suitcase, fireman, overhead, however you want to carry your ruck up the hill. Almost lost Tinsel to hills namesake bit his BP finally came down. Link the sandbags together for team weight. Everyone rotated on and off to help carry the weight most of the way back to COT. Times almost up so break apart the sandbags and huff it back for COT. Thanks for the Q opportunity Divac! And I promise next year when Band Camp returns the back blast will be prompt.

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Orange is the new NC State Red

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WARMUP: mossy to playground for SSH, IW, HW, merkins
THE THANG: Each PAX completed 10 pull-ups then ran the path. For round 1, 15 merkins at each swing. Complete another 10 pull-ups and repeat path with 20 LBCs at each swing. Complete another 10 pull-ups and repeat path with 15 squats. Wrap it up with 10 pull-ups. Not sure Dark Helmet completed pull-ups or proper merkins since he was in the dark the entire time. Slapshot was leader as he’s trying to encourage PSU football team to whip up on that school to the south (No Pusher that doesn’t mean South Carolina) – Ohio State. Maximus wore the new NC State colors orange for his failed bet on them beating Clemson (but the ACC is a basketball conference not football conference 🤷‍♂️). Band camp never stops pushing PAX and Kermit is still in cloud 9 for Tennessee (the real orange) for beating the other school to the south (again, not South Carolina nor Georgia). Bobber even posted and complained that the monkey bars were wet (isn’t he a fisherman? Aren’t they always wet?)
MARY:
ANNOUNCEMENTS: skeet shooting sign ups!! Shower curtain collecting coats
COT: prayers for Shower Curtain continued healing, balance – even better harmony.

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Cuts like a knife-Get Sharper(Wet Stone&Blade)

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WARMUP:
THE THANG: Re-start Wet Stone and the blade relationship.
The value in the relationship:
1.Makes you better
2.helps someone else.
3.a confidant for life
4.Helping another person is Gods plan for all of us.
5.Life is better not alone
6. gain perspective on the way you see things.

Who to pick as a Wet Stone; Someone who has something you want or like or respect.
1.Paece and happiness
2.a good attitude
3. A good relationship with spouse /God
4.Content with what they have
5.Responsible or dependable
6.A good friend
7.A good leader
8. Great shape

MARY:
ANNOUNCEMENTS:
COT:

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Cold + mumblechatter (whiners) = SlowBurn

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The cold and the complaining was out in full force this morning. Great effort by … most

The first thing I did when I got home was was my sweatshirt, with my Weinke, so you get the cliff notes …

Warm-up:
The pattern was 1. exercise on your feet 2. exercise on your 6 3. exercise on your feet 4. exercise in the plank position 5. rinse/repeat

We did stuff like: imperial walker, hillbilly walker, Travolta, shoulder tap, SSH, LBC, Mahktar N’Diaye, squats, sumo squats, Morrocan NC, OH Claps. Stuff like that. Mostly in dozens.

Then onto the those exercises that were rejected by the nation’s Exicon
Patrick Swayze: Karaoke L, Karaoke R, Power Skip, NUR with arms out
Jonah Hill: 3 broad jumps, 3 merkins, 7x
Matt Foley: 1 animated squat, 4 dying cockroach, 2-8, 3-12, 4-16, 5-20

Then a round of Assassin suicides, squats, imp walkers, OH claps, or something like that, super easy

Over to 4 corners where some actual did the work and some walked from corner to corner chit chatting
15 BB Sits, 15 Jump squats, 15 bombjacks, 15 merkins, 5 flying squirrels in the middle

To the wall for a sit and 2 burpees from each end, rinse/repeat

Back for 2 rounds of Assassin merkins
LBCs, HELLO DOLLY!, BB Sits
Donkey kicks, shoulder taps, mountain climbers

SlowBurn was my first AO I attended, SlowBurn was my first site Q, and has always been a great Friday workout. Thanks Weezer for the lead.

Looks like we made it,

Barry Manilow

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Figure 8s on the Minnow Pond

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WARMUP: The first lap behind the pacer (YHC) served as the warmup with three stops for exercises along the way.

THE THANG: The route today was a figure eight on the map — out the lot up to Skipper for a right turn at the Pharmacy (fka bank) down 160 to a right turn on Main street, down hill to a left turn on Railroad Ave left turn at Print Shop across the connector to Munroe White down the hill to Academy back to Main Street and Memorial Park.

Each time pax get to Print Shop it’s 10x Perfect Merkins (= Hand release Merkin with Shoulder tap at the top)

Each time pax get to Pharmacy lot it’s 20x Squats + 30x Plank jacks.

All pax got at least 3 laps for 3.3+ miles each.

MARY: Rebel led some Mary as the pax reconvened at the lot.

ANNOUNCEMENTS: Whetstone revival at Hanging with Stang today (if you’re reading this you either made it or didn’t), Beers for Beetus, read your newsletter

COT: Pax pushed hard today, esp after lap 1 during which there was much mumblechatter. It’s cold out but not too cold for these HIMs!

Tesla and Shady were kings — crushed it, nowhere in sight!

16 pax owned Main St Fort Mill during first lap…should’ve had a camera recording the scene for a hype vid

Themes of Grace, Disgrace, Expectations and Shame running across my radar in recent days/weeks. Stirring interview with Marcus Mumford included his living for a long time “under layers and layers of shame.” Reflections on that article and his recent songs continue to draw me deeper. Check it out and reflect on your own experience — https://www.gq.com/story/gq-hype-marcus-mumford

Thanks for the invite Jekyll! Missed you!

Always an honor, pax! Thanks for pushing yourself and me today!

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Shih Tzu à la Carte

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I surveyed the surroundings and the PAX as the clock approached 0515… a few knee braces… but everyone was wearing running shoes so I figure people dress for the workout they want…. here we go.

WARMUP: Mosey through some stink until we found a spot to circle up on back side of teeter.

Goofballs, mountain climbers, shoulder taps, yoga stuff, Windmills all IC

THE THANG:
3 course buffet –
Course 1 – Chest work
40 wide arm merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
30 missionary merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
20 diamond merkins run 1/8 mile 10 step ups each leg run back 1/8 mile
10 CDDs

Course 2 – Leg work
40 squats run about 150yards 10 four count flutters run back 150 yards
30 monkey humpers run about 150yards 10 four count flutters run back 150 yards
20 lunges (each leg) run about 150yards 10 four count flutters run back 150 yards
10 BombJacks

Course 3 – Core work
80 SSH run about 100yards 10 burpees run back 100 yards
60 LBCs run about 100yards 10 burpees run back 100 yards
40 Hello Dollys run about 100yards 10 burpees run back 100 yards
20 Big Boy Situps

Mosey toward wall on back side of Red Bowl where we sat for dessert…

Dessert extras –
Wall sit with MNC and OH claps (IC)

shake it out then back onto the wall

Wall sit – stay in wall sit while everyone takes a turn doing 5 good form merkins

We couldn’t handle hearing any more of the dog barking that seemed to be coming from red bowl, so we headed back to CoT.

MARY: Freddie’s and flutters

ANNOUNCEMENTS:
F3 launched in Hong Kong

Skeet shoot early November

Bourbon Tasting mid November

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Hump Day Burpee fest

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WARMUP: mosey to far side of soccer fields and 10 double count windmills approved by Trucker, 5 burpees, 10 low slow squats with a hold to Moroccan night clubs while in the peoples chair. Recover, 4 burpees, 10 imperial walkers I/C, 3 burpees, 10 hillbilly walkers I/C, 2 burpees, 10 merkins I/C, 1 burpee

THE THANG: partner Dora 100-200-300: 100 burpees, 200 squats, 300 S/C flutters

Mosey to side parking lot for four corners of 5, 10,15,20 with nurring and side shuffles between corners. 3 rounds

5- h/r merkins, kraken burpees, burpees
10 – jump squats, lunges, merkins
15 – merkins, Carolina dry docks, squats
20 – big boy sit ups, shoulder taps, calf raises

One lap around the soccer fields with 2 burpees at each light pole. Just enough time to get to COT.

ANNOUNCEMENTS: you had to be there, but read your newsletter.
COT: you had to be there. It was held.

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Band Camp Tabata Kettle Bell WO

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WARMUP: Started the Motivator, but Pax were unruly and we stopped after 5.
THE THANG:
Tabata 40/20
Performed 2 rounds of each row below before moving to the next exercises.
Burpee jump over / over shoulder toss
Chest press / overheads
Squats with sandbag / deadlift
Curls / triceps
Lawn mower / upright rows
Swings / front pat raises
LBC / leg raises
Bulgarian Split Squats / Calf raises

Since we didn’t finish the rest of the motivator we had about 5 minutes left so we finished with the following

2 Broadway Burpees – ask BOB and training wheels
10 curls
10 squats

Repeat until 6:00

MARY:
ANNOUNCEMENTS:
COT:

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