Tag: Flounder

Freewheel Burning, Slowburning

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WARMUP: yes

accumulator
5, 5-10, 5-10-15 and so on
Flying Squirrel, Merkins, Big Boys, LBCs, Squats

Jack Webb
Mahktar N’Diayes

A-ROD
and mumble chatter about the best GB Packers at each position.
A-ROD is a backwards DORA and 1/2 the counts, because DORA>AROD and we would not want to pull a muscle or Achilles

some dynamic warm down across the parking lot

a few minutes of proper Mary

10 counts and 10 counts and 0 burpees, like a proper moderate

345, 67, 98631, 98, 455, 692
(those numbers are for BandCamp)

Thanks to PeachStand for accepting my humble fill-in

Looks like we made it,

Barry Manilow

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Pull thru day

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Started with some basic warm-ups then grabbed bags and headed over to baseball field. 2 cone workout. Cone 1 exercises: 10 over the shoulders, 20 pull thru, 10 clean and squats, 20 LBCs w/bag overhead, 10 walk over merkins. Cone 2 exercises: 10 curls, 20 pull thru, 10 diaper changers, 20 bent over rows, 10 squats w/bag. Did all exercises at cone 1 then bear hug carry bag to other cone. Do everything at cone 2 then bear crawl and drag bag back to 1. Do cone 1 again over head carry to c2. Do c2 then front rack carry back to 1.
Split up into 2 teams. Each team gets in plank and has to pass thru 2 sandbags. When you’re done run to end of line in order to move across entire field. Repeat in opposite direction. Next relay is one bag per team. Guy in back has bag and runs serpentine thru tram to front. Then pass bag from front to back. If bag drops whole team does 5 burpees. Next relay is in seated position and team is flipping bag from one end to the other. When done PAX runs to end to keep line going. Last relay was football snap the bag between the legs to next PAX. Run and repeat. Always fun to have some team competition and seeing guys try to figure out how to accomplish things together. Times up, back to COT. Thx for opportunity Farmers!

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Old School Weinke in a Sandwich baggie

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WARMUP: Standard Old School
SSH X 25, IW X 10, Squat X 10, Merks X 10, MTN Climbers X 10, Moroccan NC X 10, HB Walker X 10, Peter Parker X 10, Plank JACK X 10, SSH X 25
THE THANG: Mosey to Indian restaurant lot, circle up for Duck Duck Goose Mary – Mode of transportation for the Goose is Bear Crawl, Mary consisted of LBC, Flutter, Freddy, AH, HD, Rosalitta.
Mosey to Lowes – count off 1’s and 2’s. 1 Mode of transportation first round Lunges, 2nd Burpee Broad Jump, last round reverse Lunges. Other group choose Al Gore or Plank hold.
Mosey to other side of Lowes – Traditional Jack Webb.
COT to stretch
MARY: N/A
ANNOUNCEMENTS: Dam to Dam
COT: Prayers for peace, in the world and for families saying goodbye to loved ones, prayers for time spent with family, prayers for good decisions for families,

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Stone Cold Crazy

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Nine men met at the Fort Mill Lowes for 45 minutes of Slow Burn to get ready for the weekend. Here’s what they did:

THE THANG:
The Pax were disclaimed and then mosied around the parking lot until we found a good spot for COP (all in double cadence):
SSX x 20, windmill x 10, cherry picker x 10, merkin x 7, alternate lunge x 10, mountain climber x 15/hold/6″/down dog/up dog, squat x 10, wide arm merkin x 7

Mosey to a new spot for some side shuffles with broad jump burpees and bomb jacks. Pair up with a partner and start on a parking lot line. Side shuffle along a parking lot line, broad jump burpee to the next line, side shuffle along that line, broad jump burpee to the next line, and so forth. Continue with a zig-zag fashion for roughly 10 lines. Follow the same path back to the start, but run backwards, side shuffle, and do 2 bombjacks at each line (crowd pleaser).

Mosey to a new spot for classic Jack Webb 1-8, 4:1 ratio.

Mosey to a new spot for one suicide run with merkins, squats, side straddle hops, and finish with a plank hold.

Mosey to a new spot for Airborne’s killer hip workout

MARY:
Freddie Merc x 15, LBC x 15, American Hammer x 15, Hello Dolly x 15. Finish with the Body Destroyer
ANNOUNCEMENTS:
Dam to Dam race registration opens in one week and sells out quickly. Make sure your captain doesn’t miss it.
COT:
Prayers for ST’s friend’s son who was in a serious motorcycle accident and has a serious brain injury and long rehab ahead. Prayers for the people of Isreal, Gaza, and Ukraine.

For whatever reason, Slow Burn has earned a reputation for a lot of mumble chatter and today was no exception. More than once, I had to raise my voice to be heard over all the talking! The chatter started before the workout and continued until the Q finally silenced the Pax for the Body Destroyer at the end of the workout. But, it’s what makes Slow Burn such a fun workout and why it consistently has good attendance every Friday. Well done, men. It was a pleasure this morning!
PS: The title refers to a classic Queen song that was brought up today. Those who don’t know it (if anyone will actually read this backblast) should check it out – if you like Queen, you’ll love this one!

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F1/Nascar/IndyCar Inspired Racetrack

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WARMUP:
Mosey to Keller Williams lighted parking lot on the way to school

20 SSH IC
10 LSS IC
10 Windmill IC

THE THANG:
Mosey to far end of school to start loop:
1. Walking Lunges to end of parking spaces
2. Bunny Hop back down parking spaces on other side

Mosey to next loop:
1. Spiderman Lunge to storm drain
2. Complete the loop

Mosey to final loop:
1. 10 Hand Release Merkins
2. Complete loop run back to start.

See image. Most completed 4 laps.

Final lap in front of flags:
10 Flutter IC
10 Hello Dolly IC
10 LBC IC
10 BigBoys IC

Mosey back to COT

MARY:

ANNOUNCEMENTS:
Fort Mill Care Center
Iron Pax

COT:
Show To Know

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Bring em out bring em out

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WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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Going for the Gold!!!!

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8/9/24 Slow Burn Q

Warm-Up

Start with the Mission statement, 5 Core Principles, the injury disclaimer.

Today’s beatdown theme will be Summer Olympics trivia.

Various Quad/Leg/Glute stretches

15 SSH IC, 15 Tappy Taps, 10 Peter Parker’s, 10 Imperial and Hillbilly Walkers

Thang 1: I started out by stating that knowing the answers to the trivia questions will determine whether the PAX will enjoy the rest of the beatdown or not.

This first progression was a pyramid shuttle run with exercises in between.

Trivia Question 1: When was the name of the 1992 USA Men’s Basketball team? Dream Team – Penalty: 5 burpees.

20 yd broad jump – 2 burpees – 20 yd broad jump back – 20 Dry Docks

Trivia Question 3: When was the average margin of victory for the Dream Team – 24, 34, 44, or 54 pts? 44 pts – Penalty: 5 burpees.

30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 Air Squats

Trivia Question 3: How many gold medals did Michael Phelps win in 2008? 8 golds

40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks

Trivia Question 4: The 1996 USA women’s gymnastics team was dubbed the “Magnificent Seven”. Their victory marked the first gold in women’s team gymnastics. Name 1 of the 7 gymnasts. Shannon Miller, Dominque Dawes, Dominque Mocineau, Kerri Shrug, Amanda Borden, Jaycie Phelps, Amy Chow

50 yd sprint – 5 burpees – 50 yd sprint back – 50 mountain climbers

Trivia Question 5: Who is the most decorated female Olympic swimmer?– Katie Ledecky – 20 merkins

40 yd sprint – 4 burpees – 40 yd sprint back to goal line – 40 Flutter Kicks

Trivia Question 6: Who is the only sprinter to win the 200m and 400m gold at the same Olympics? Michael Johnson

30 yd lunge walk – 3 burpees – 30 yd lunge walk back – 30 – Air Squats

Trivia Question 7: Which Olympics drew the largest TV audience in history? 2008 Beijing

20 yd broad jump – 2 burpees – 20 yd broad jump back to goal line – 20 Dry Docks

Thang 2 – On the Track as a group. Jogs. Correct answers allowed for Merkins/seal jacks/squats, wrong answers were met with burpees.

100m – Which events have been featured at every Olympics since 1896? Track, Fencing, Cycling, Gymnastics, Swimming. – 10 plank jacks

100m – In what year did Jesse Owens win all the sprinting events in Berlin? 1936 10 plank jacks

100m – At the 1912 Stockholm Summer Games, this incredibly versatile athlete won gold in the decathlon and pentathlon. This Native American went on to become a highly decorated NFL, MLB, and professional basketball player and is one of the top 3 athletes of all time. Who is he? Jim Thorpe 10 plank jacks

100m – The first modern marathon was ran at the first modern Olympics in Athens in what year? 1896 – 10 plank jacks

100m – Considered the GOAT in men’s tennis, this great has won 20 grand slam tournament titles and competed in 4 Olympics, but never won men’s singles gold. Who is he? Roger Federer – 10 plank jacks

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Bring em out bring em out

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WARMUP: pre-run at 0445
THE THANG: braden loops – with 3 pain stations
stop 1 – 20 squats
stop 2 – 30 LBCs
stop 3 – 20 merkins

3 to 4 miles by all

MARY: a few core exercises

ANNOUNCEMENTS: newsletter

COT: yup

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