Ran around with 10 stops.
Each stop we did:
10 Merkins
9 squats
8 LBCs
7 CDDs
6 Jump Squats
5 🇺🇸 🔨
4 HR merkins
3 jump lunges
2 flutters
1 burpee
2ish miles
A few sets of 10 bomb jacks thrown in
Prayers for kiddo’s health
Praise for our kiddo’s and our parents’ health
Great work by all PAX present!
WARMUP: Full Body Warm Up
THE THANG: The Twister 🌪. A workout specific to SlowBurn 🔥 where Pax perform a DORA @ the exchange building on Market St.
MARY: Beach Body Abs
ANNOUNCEMENTS: Fort Mill Care Center-Opportunities to serve and help with the lawn maintenance all summer.
COT: Prayers for Pax traveling on Vacation
WARMUP: SSH IC 15, Windmill IC 15, Moroccan Nightclub IC 15, Strawberry picker IC 15, MH IC 15, mosey
THE THANG: Station 1:
Merkin IC 15
LBC IC 15
Mosey
Station 2:
LBC IC 15
LSS IC 15
Mosey
Station 3:
Randomizer x2
Mosey
Repeat
MARY: seal jack, high knee, leg cross over
ANNOUNCEMENTS: READ YOUR NEWSLETTER!!!
COT:
WARMUP: 2 Ruckers launched and a short mosey followed by a few exercises. An attempt to do a Hillbilly March followed by an Indian run.
THE THANG: A wall sit with pax rotating merkins. A ladder of jacks exercises. A few innings of baseball with pain stations as bases.
MARY: Did a burpee wave.
ANNOUNCEMENTS: Read the newsletter and get to The Yard!
COT: Lord’s Prayer and 15 seconds of silence.
WARMUP: regular warmup with SSH Windmills IW etc
THE THANG: burpee mile. 1 mile. 100 burpees.
11’s with squats and big boy sit-ups
People’s chair and balls to the wall
MARY:
ANNOUNCEMENTS: read your newsletter
COT: lifting up those impacted directly and indirectly from the school shooting in Texas
WARMUP: squats, toe touches
THE THANG: read Q point, ruck lap to discuss. Read socratics, ruck lap to discuss, repeat for spurs.
MARY:
ANNOUNCEMENTS: Flounder is awesome.
COT: I wrote a much better backblast but not sure where a slackblast draft goes so this will have to do. One love
I was a last-minute substi-Q for Olaf. I almost thought I was going to have to go it alone, for the clock hit 0515 and I was solo. As I was running off Flounder showed up hot. I was SO glad because if I were to be solo I know I would not have pushed myself as hard. THANK YOU FLOUNDER! I know I have not been the best at posting lately, so this was a hands-on learning lesson as to why it is important to post even if you are not 100% into it – others could be relying on you to be there.
Warmup: Jog to the lot behind Just Fresh, then 15-20 of each: SSH, WM, IW, HW, MNC
THE THANG: The Fountain of Youth
Average age between me and Flounder was 64, but we do our best to try not to let our age slow is down. It is a number and a mentality. You are as young as you think you are!
At each of the four benches around the fountain there was a cone, and each cone had 2 exercises on them. Start with one exercise on one cone, do the exercise, then run the lap – from the fountain go to one of the roundabouts, run the roundabout then run to and around the opposite roundabout, then back to the fountain. It is a loop of approx 1/3 mile. Then go to the first exercise on the next cone. Repeat for the first exercise on each of the four cones. Once done, repeat for the 2nd exercise on each cone. Exercises on each cone were:
– Cone 1: 25 burpees and 50 step-ups (2ct)
– Cone 2: 50 LSS and 50 lunges (2ct)
– Cone 3: 50 merkins and 50 plank jacks
– Cone 4: 50 LBC and 25 box cutters
That took pretty much the rest of the time until COT.
Had a good amount of convo with Flounder. This guy is a huge HIM and someone who is definitely a vessel through which He works. It was great having some one-on-one time with him. GREAT way to start off the week!!!
ANNOUNCEMENTS: Read your newsletter, get involved!
COT: Many prayers and praises were shared between the two of us, especially coming off of mother’s day.
Thanks for the impromptu opportunity to lead.
SYITG
-NASA
14 Pax accelerated into the weekend with a workout plan that offered Jacob’s Ladder, 5 of Diamonds, and a Ladder that offered burpees, Donkey Kicks, BigBoys, BombJax, and Squats.
We began the beatdown with a slow mosey that would keep the group close together and offered up some mumble chatter on the lack of ground covered with this small lap.
The group circled up for some warm-up :
SSH, Squats, Merkins, Cherry Pickers, Moroccan Night Clubs, and some stretching. Â The group quickly transitioned into two rounds of a 1-minute HIIT – 10X Merks, 10XSquats, and 10x LBCs.
After the warm-up  – we partnered up with Jacobs ladder using partner merkins and partner big boys. Each rep was completed simultaneously by each partner w a hand slap for accountability.  Partner Merkins with a mosey to another side of the parking lot for the Big Boys.
Once completed, we transitioned into a modified 7 of Diamonds, ( 5 reps was the factor) Â -four corners were the destination. Â ( 5, 10, 15, 20 ) Round 1 – 5 Bobby Hurleys at each corner. Round two offered 10 Merks at each corner, round three offered 15 squats at each corner. Â We kept the group together by adding cadence w volunteer (voluntold) random pax leading the count. Â The mode of transportation was greeted w some groans from the group. Â Mosey, bear-crawl, NUR, and modified lunges took us between the 4 corners. Â The Pax finished the round with Flounder taking control and offering a modified version to keep the Pax guessing…..
As time was quickly passing, the men moseyed down a slight incline to be greeted with the uphill ladder as the final round. Â The ladder contained 9 squats at the bottom rung, followed by 5 burpees, 6 Donkey Kicks, 7 Big Boys, and 8 Bomb Jax.
We headed back to COT for a 5 min round of Mary to close out the day. Â Shout out to Change Order for breaking out the Boat/Canoe which was greeted by a time check request and more mumble chatter (or groaning)
Prayers were offered for upcoming Graduation, travels, marriages, surgeries, and overall blessing for the group.
Nice work!!
WARMUP: mosey, Moroccan night clubs, windmills, cherry pickers, low slow squats, los slow merkins
THE THANG: 4 jack webs with a short mosey in between.
MUCHO SHOULDER:
1 merkin – 4 shoulder taps progressive to 10 merkins – 40 shoulder taps (total 55 merkins, 220 shoulder taps)
Take a lap
CALF BURNER:
1 monkey humper – 4 calf raises progressive to 10 monkey humpers – 40 calf raise (total 55 MH, 220 CR)
Take half a lap to the soccer field
CAPTAIN THOR:
1 big boy sit-up – 4 American hammers progressive to 10 BBSU – 40 AH (total 55 BBSU, 220 AH) we had to throw some body destroyers in between and did Superman’s at the end to stretch our abs and lower back.
Half a lap
HOPS AND DIPS:
1 side straddle hop – 4 triceps dips progressive to 10 SSH – 40 TD (you guessed it 55 SSH, 220 TD)
Super slow slow mosey to COT, next time I Q I have to make sure to bring lots of cheese for all the whine we had.
MARY: Moroccan night clubs, windmills, walking dogs and honeymooners
ANNOUNCEMENTS: Read your newsletter
COT: prayers for kids, families and people recovering from injuries and surgeries.
TINSEL OUT!!
17 months since the last post at the AO: $0.00
52 minute round trip: $0.00
2 Jerry Cans and 1 60lb Sandbag: $$$$
7 PAX for the main event: $0.00
Running hills for 25 minutes to start… Priceless
YHC hasn’t been to Pantheon in quite some time. Not since 2020. It’s still the same West of the Peach Stand.
The PAX rolled up and the disclaimer was given. We repeated the five core principles and off we moseyed into the gloom.
Hill work on Hubert Graham
Run down the hill past 5 light poles, ascending movements at each pole to the stop light. Repeat.
Burpees 1-5
Merkins 5 per pole
Lunges 5 per pole
Skater Jumps 10 per pole
Mosey back to shovel flag
Partner DORA w/coupons
50 Burpees – Farmers Carry out and back
100 OH Press – Bear Crawl out and back
150 Squats – Run/Nur out and back
200 SSH – Farmers Carry out and back
250 Flutters – Farmers Carry out and back
We finished up in the middle of the flutters. YHC was sad to not put the stamp on the 250, but 0600 is 0600. Solid work given by all PAX.
NMM
In the middle of the hill repeats, we stopped for story time. Long/short, YHC played a part in helping someone stop choking to death last night. Michelle Schmidt is her name. She almost passed away right next to us. Her daughter in law was running late and could have showed up to learn terrible news. It could have been different. She could have passed away and everything changed for those in her life. God did not have that plan last night.
After the adrenaline subsided and the night moved on… I tossed the situation around in my head every which way. Reminder – life is precious. It could end in the wrong swallowing of a taco. What are we doing today in light of this fact that life could end at any moment?
Prayers/Praises
Cable Guy and family for the loss of his son.
Aquaman and the loss of his son.
Michelle Schmidt and her living another day.
38 Special – thanks for tapping YHC to lead today. It was a great time.
Punch List out.