Tag: Flounder

J WHERE?

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WARMUP: various around the parking lot
THE THANG: partner Dora with 100 merkins, 200 squats and 300 lbcs with a run to the other end of the strip in between

We did various waterfall rounds ( bond jacks, bear crawls, etc) while the rest of us did a wall sit outside persis
MARY: a few
ANNOUNCEMENTS:
COT:

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Fun with the ladies

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WARMUP:
Motivators
Ladder drill in parking lot
1 foot in each gap
2 feet in each gap
Lateral jumps

THE THANG:
Series of CrossFit girl workouts

Fran
* 21-15-9 Reps For Time
* Thrusters
* Pullovers

Sandbag toss the furthest x2
Winner picks the next exercise

Linda
* 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1  in Order of:
* Deadlift
* Sandbag chest Press
* Cleans

Duck duck goose
Al Gore
Plank
Overhead hold

The Longest Mile
* 4 Rounds for time (we only got to do 1 round)
* 10 manmakers
* 100 Meter Run
* 10 Squats
* 100 Meter Run
* 10 merkins
* 100 Meter Run
* 10 big boys
* 100 Meter Run

MARY: Ain’t nobody got time fo dat
ANNOUNCEMENTS: have some more fun
COT:

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Countdown from 50 + Bear Crawls

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WARMUP:
Run behind strip mall to parking lot next to Indian restaurant.
– SSH
– Imperial Walkers
– Windmills
– Peter Parkers
– Shoulder Taps
– Flutters
– little bit of stretching

THE THANG:
Run behind Lowes for exercise reps counting down from 50. Between each exercise, pax ran to opposite side of the back of Lowes, bear crawling for a small section of the run.

Start on west side: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees

Run back to west side for a round of Guantanamo Bay.

Head back to COT for quick Mary.

MARY:
– Flutters
– Chopsticks

Great work, men!

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Minimal complaining kinda

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WARMUP: mosey to Lowe’s for SSH, IW, HW, Peach Pickers, Baby Arm Circles
THE THANG: AMRAP
45 seconds of PAIN
Merkins, Big Boys, Squats, Dips
Run
Hand Release, LBC’s, Lunges, Carolina Dry Docks
Run
Wide Arm Merkins, Flutters, Bobby Hurleys, Arm Lifts
Run
Rinse and Repeat
MARY: a couple abs and Trucker finishing with the TREE. (Just stand there waiting for 6). LOL
Praises and Prayers were shared and delivered and sent to the
Thanks PEACH. Your a hell of a site Q

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Triple-checks and ladders

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Warm up: Run to field
Stretches:
Reach for toes
Runners stretches
Exercises:
15 SSH
10 Windmills
15 Imperial walkers
12 Merkins
Plank (right/left arm high)
10 Marakin night clubs

Triple-check
One person does wall sit
One person does lbc, merkins, squats
One person does suicides and back to second and third crosswalks
Rotate

Jacob’s stepstool
Go to light poles?
7 military merkins
1 big boy
Go until flipped

COT:

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Bunny fu-fus

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WARMUP: Jog lap around lot then some basic warm-ups. Grab bags and move to front of school.
THE THANG: Complete the following exercises. Every 2 mins run to cone at end of drop off line and back.
20 OH presses
50 hop overs
30 front rack squats
50 hop overs
40 push-ups
50 hop overs
30 back rack squats
50 hop overs
20 OH presses
Solo was calling the hop overs bunny fu-fus or something since they really started to add up.
After finishing the board we moved over to the amphitheater. Starting at the bottom, bear crawl to 1st landing dragging bag and do 15 jump over burpees. Crawl and drag to 2nd landing and do 12 jump over burpees. Crawl and drag to 3rd landing and do 9 jump over burpees. Bear hug sandbagand move back to start. Crawl and drag bag to 1st landing and do 15 over the shoulders. Crawl and drag to 2nd landing and do 12 over the shoulders. Time was up before we could make it to the last landing. Carry bags back to COT. Great work by everyone. Thanks for the opportunity to Q!

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trail blazing at the VA

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WARMUP: grab blowers and
THE THANG: clear the trail for those that will follow.
MARY: we lost Flounder for a few minutes but found him bc of Credo
ANNOUNCEMENTS:
COT:

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Ruck to Sutton Rd

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WARMUP: preran a few miles.
THE THANG: ruck up and headed towards Baxter
MARY: keep that core tight
ANNOUNCEMENTS: discussed how God fulfilled his promise to David by sending Jesus.
COT:

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The Comforts of Home

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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!

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F45 Cornucopia Workout

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Cold morning at Slow Burn. I set up a number of workout stations in the parking. I was tempted to set it up outside F45, but I decided not to start the day being an A-Hole (wait for the sun to rise).
Started with a mosey around the buildings, back to the start point for COP (SSH, Imperial Walkers, Windmills, and Plank Stretches).
Next, we partnered up for the workout stations. Partner 1 ran a lap around the parking lot while Partner 2 performed the exercise. Rotation after both partners completed exercises.
Stations
1. Squat with 60# sandbag
2. Box jump/set up
3. Kettlebell Curl
4 Jump Rope
5. Plate Crunch
6. Ab Wheel
7. 40# Sandbag Burpee

We covered cover 2 miles and 2 rounds of exercises
Great job guys!

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