More Broga Please

Warmup

Seal Jacks x20

Windmills x15

Cherrypickers x15

Hillbilly Walkers x15

Mountain Climbers x15

Over Headclaps x 12

 

The Thang

Mosey To The Big brick building behind burger king for 4 corners.

5 rounds of 4 corners

1st round was Diamond Merkins,Squats,Alt. Shoulder Taps,and Heels To Heaven 5 Reps each

2nd Round Merks,Sumo Squats, CDD, and LBC 10 reps each

3rd Round Wide Arm Merkins, Ripstick Squats (squats on your toes), Mak-Tar Jah, and Box Cutters 15 reps each

4th round Hand Release Merks, Monkey Humpers, Overhead Clap, and Big Boy Situps

5th round Merks, Calf Raises, Jack Webb to 20,and Flutter Kicks 20 reps all

10 burps OYO

Now it was time for the painful part of the workout BROGA

these boys were moaning and groaning  as i put them through various stretches and yoga moves. we did this for about 10 minutes needed about 20 more.

mosey back for COT

Prayers

Cornerstone on the passing of his Step Mom this week

Cspan on his continuing job search

Thanks Smithers For The Q

Stang

 

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If all else fails, SSH

Honored to Q at The Fort, thanks to Bonsai, 13 PAX and Old Bay for bring us an FNG, Sherbet

Laminated post-it note in hand, and we’re off

Mosey around path, circle-ish, 10 SSH, 10 Imp Walker, 10 LSSquats
Mosey to next lot toward downtown, circle up, 15 SSH, 15 Imp Walker, 15 LSS
Mosey to next lot toward downtown, circle up, 20 SSH, 10 Imp Walker, 20 LSS
Mosey across the street to the next lot, 10 merkins, 10 LBCs, 10 jump squats
Mosey up the big hill to the big lot, 15 merkins, 15 LBCs, 15 jump squats

Move to the end of the lot, exercise 1/2 way across to lot, jog it out the other 1/2
Karaoke L, Karaoke R, Powerskip, Squat Walkers, High Knees , Butt Kickers, 50%, 75%, 100%

Base + 3 station suicides:
20 CDD
20 CDD, 50 OH Claps
20 CDD, 50 OH Claps, 10 burpees
again
20 Squats
20 Squats, 50 MNC
20 Squats, 50 MNC, 10 Flying Squirrel

Half way through the round Beacon and Corruption found us and we hit some of the warm-up highlights again
10 SH, 10 Imp Walker, 10 squats, mosey to the other side of the lot
10 merkins, 10 LBCs, 10 Jump Squats

Back to suicides
20 merkins
20 merkins, 50 LBCs
20 merkins, 50 LBCs, 10 Makhtar N’Diayes

Mosey back down the hill, back toward the park to find a piece of wall … wall sits while everyone pops out for 2 burpees

Mosey back-ish, taking the long way around, for a good 3/4 mile trip home, one stop for 25 SSH

2 minutes of Mary, ending with 10 SSH

Looks like we made it,

Barry Manilow

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Hat trick at Slowburn

Quick disclaimer for this BB: after 3 Q’s in as many days, some details are a little fuzzy.

After a quick disclaimer we moseyed down the hill to the far side of the building on the right. After we completed your standard warmup, we got right down to business.

The first order of business was a little thing called triple check. We divided up into groups of 3 and up against the building, P1 held an air squat, P2 held a plank and P3 ran down around the island and back. P3 goes to P1, P1 to P2, and P2 runs. Did this little number 3x in keeping with the theme of 3s .

Next we moseyed down to the long side of Lowe’s and found a piece of wall and held a wall sit while the person on one end did 3 burpees and ran down to the other end and found a new piece of wall to hold up. After every person completed this, we did it again. If YHC didn’t have another trick up his sleeve we would have repeated .

We then made our way down to the front of Empire Pizza to find a nice stale beer smell to complete our last of 3s. We completed a little thing called triple nickel. We did 5 merkins on one end of the parking lot, ran to the far end and did 5 WW2 situps. We completed 5 rounds of this. Moseyed back to COT for some Mary and tried to avoid the early morning Chick-fil-A cravings .

Thank you to Smithers for the invite to lead!

Wegmans

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First-time Footlooser

This backblast will be pretty concise since YHC does not remember much after having 3 Q’s in 3 days.

The warm up was your standard warmup consisting of SSH

Moroccan Night Clubs

Windmills

Etc

The Thang

We partnered up and completed a lazy Dora with 100 merkins, 200 LBCs and 300 squats. The lazy part came in when P2 would hold a plank while P1 did 10 merkins and then flapjack. We would switch after 10, 20, 30 reps respectively .

After, we moseyed to another spot in the parking lot and counted off by 4. Each number was in a different spot completing a different exercise. The group where #1s started kept cadence and after they completed 15 reps we rotated. To go from 1 to 2 and 3 to 4 the mode of transportation was a bear crawl and the other spots were via lunge walks. After 3 rounds of that torture, we went back to COT for some peer led MARY .

Thank you for the opportunity to lead this great group of HIM.

Wegmans

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11s and Horse

Thank you Hasselhoff for the opportunity!

Standard warmup down on the football field.

Followed by some 11’s including Merkins and WW2 situps.

After we finished that up we did some dynamic exercises to not quite halfway across the field including but not limited to side shuffles, lunge walks, and toy soldiers .

We then moseyed back towards the basketball court and found some wall to do a nice wall sit .

We found a basketball and played a terrible game of H.O.R.S.E.

After your team missed the shot everyone had to do the following exercises and include all the letters your up to.

H- hand release merkins x5

O- overhead claps x10

R- rosalita x15

S- squats x20

E- everything

 

Wegmans

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Goodbye Uncle Sam!

OK so moderate is a loose term but modify as needed!

Disclaimer given and were were off to mosey a short way down near Empire Pizza to COP

Start with 20 SealJacks

10 Diamond Merkins

20 Slow Squats

20 Peter Parker

20 SSH

20 Parker Peter

20 IW

Plank on Elbows and Hold it for 2 min

20 Moroccan Night Club

Mosey a short ways and partner up

Several rounds of one partner backwards run about 20 yards and forward back to starting point

meanwhile partner two stays in and completes exercise then flip flop

78 squats on the curb

78 calf raises

78 wide merkins

78 LBC

78 Flutters

78 Carolina Dry Docks

39 Burpees (Crowd Please) Run Forward

78 Wide Merkins

4 rounds of Al Gore

Finish with 2 rounds of Body Destroyers

Mosey back to COT

Uncle Sam heads back to his native Colombia with 2 O’s! Safe travels! Hope yo see him back!

 

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Broga and Pole work at the Ballroom

The PAX were in for a treat as we started out the warm up with some routine Broga.  This obviously started after I did the disclaimer since I’m no where close to a professional like Sasquatch.  There was a lot of mumble chatter during broga so I had to stymie that with a 25 count of Mtn. Climbers.  That fixed the chatter.  We did a few other moves and then moseyed out to our first pain station.

If you’ve never been to the Ballroom there are a lot of light poles there.  I’m sure you can ask any of the PAX and the would confirm that.  I think we did 15 for the first round.  Below are the exercises  15 counts for each:  Merkins, LBC, Squats, CDD, Calf Raises, Flutters, Side Straddle Hops, Shoulder Taps, American Hammers, Mt. Climbers, Hillbilly Walkers, Freddy Mercury, CDD’s

Then we moseyed over for a round of wall sits that got a little outta hand so we had to cut that short.

Rinse & Repeat for more pole work.  Right before we finished up we found Cindy and did a round of curls.  Jail break back to COT for a final round of Broga to work out the kinks.

Great time with the PAX.  Thanks for the Opportunity.

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WHETSTONE…Relaunches at THE FORT

Several weeks ago, it was announced that our region, THE FORT, would be closing all Saturday AO’s and holding a convergence at FMHS to get the PAX together as we thank Rebel for his leadership of Whetstone and relaunch it under Repeat and World Wide Leader (WWL). I was excited to hear we’d be getting many of the region together but I wasn’t expecting what came next. It was a text asking if I’d Q the workout.

Q, like part of it, half of it or …? The response was, THE WHOLE THING. I love to Q every chance I get but to do so on a day like this, well, I better make sure it includes a little something for everyone. Or, almost everyone.

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And this is where I let life get the better of me. I try to follow the 48hr rule on posting a BACKBLAST, especially when they’re significant but I let life and travel get in the way. It is now Saturday, one week later, and I’m just finishing this BB. Life can get challenging, it can get stressful, it can get you riding the highs or down in the lows. And this past week, our family has experienced some of each. Maybe this was the week where I really came to realize how valuable having a Whetstone partner can be. Someone that I can share the highs with and someone to help get me out of the lows; or to keep me honest when it’s my own doing that has me on the outside looking in on the joys of life.

That said, I’ll take you back to last Saturday, April 21 where we had a a few pre-ruckers and a total of 58 PAX converge to re-kick off this critical program.

We got ourselves into an odd-shaped kidney-like shape for the disclaimer, the announcement of why we were there this beautiful morning and to acknowledge our 2 FNG’s in the PAX. We counted off in 4’s then took off toward the big parking lot for a warm up jog in 4 lines. This jog included some karaoke’s and 4 lines doing an indian run which was way harder than it appeared on paper.

In these last 2 years, Whetstone has brought together some extremely HIM. One of those men has gone through a tough 18mos and he was gracious enough to share some of his story to include the impact Whetstone had on his life as we circled up to hear his words. I know he wouldn’t endorse this comment but anytime Mr. Clean wants to share experience or wisdom, the PAX listens. And listen we did.

After backing the group back out to a circle-like shape, I was giddy to honor Santini in the only way I knew how…with a deck of cards. However, on this day we utilized 1/2 the deck and considered it our warm up:

Hearts = Side Straddle Hops

Diamonds = Carolina Dry Docks

Spades = Squats

Clubs = Merkins

Then a little action from the Burp-Merk: Standing, we then dropped to a plank, did 5 merkins then jumped up. That equals 1 and we did 5 total.

This was when we got to listen to our very own Nantaan, Cake Boss, as he shared the impact Whetstone has had on him. Yet again, another powerful testimony.

Then off to do 4 corners in the lot with:

Corner 1 = Dancing Crabs x 15ea and Dips x 20

Corner 2 = Dying Cockroach x 15ea and Flutters x 20ea

Corner 3 = Burpees x 10 and Jump Squats x 10

Corner 4 = American Hammers x 25 and Freddie Mercury x 20ea

Mosey over to the wall for B2W while doing 5 “push ups” followed by 15 calf raises. We did this 3 times.

To close out our testimonies, my man Chicken Hawk laid it down for us. He shared the impact Whetstone has had on him, his marriage, his family…his life. Life isn’t meant to be traveled alone. Well said brother.

6ct Burpee which I needed a little help from the Helmet of Darkness to remind me the steps. Remember the line, “If you can’t Q it, don’t do it?” Yeah, me too but I obviously didn’t follow that too closely here.

This is where the cat-herding became evident. The PAX exhibited patience with me as we attempted a modified DORA series consisting of:

50 Flying Squirrels, 50 Diamond Merkins and 50+ Flutters

We then took off for the main entrance to the football stadium and lined up in 4 lines facing down the hill. Once everyone readjusted, it was 15 American Hammers, 15 Flutters and 15 Hello Dollies. This was done several more times.

Well, that put a bow on the workout portion of this convergence and after the COT, FNG naming of RBG and Whiskers, we then handed it off to World Wide Leader and Repeat to lead the Whetstone discussion.

Announcements: The relaunch of Whetstone. Thanks to Rebel for getting this off the ground 2 years ago and to Repeat / World Wide Leader for taking the reigns.

Prayer Requests: Badger. Camp Care 5K. Jennings Palmer’s transplant. Olive’s 8K in memory of Sweet Tooth. Elmer.

Honored and appreciative of your patience.

Maximus

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Moderately Crabby

Thanks to Smithers for allowing me to lead this morning.  23 HIMs started with the disclaimer and then took a little twist on the mosey down the hill to the back side of Lowes for the warm-up and beat down. Two lines formed up at the shovel flag and proceeded to Blacksnake all the way to the warm-up.  It was noted that surprisingly no one was injured bobbing and weaving while running in a line.

The Warm-Up was short and sweet to get the muscles ready and not tired.

  • Brisk 25 SSH
  • 25 Moroccan Night Club
  • 20 Imperial Walkers

The familiar Burpees that are often limited or lost at Slow Burn were tweaked slightly to provide a little 4×4 action!

Immediately following the 4x4s, we jumped right into a round Batwings.  All to a 4-count cadence:

  • 20 Forward Arm Circles
  • 20 Reverse Arm Circles
  • 20 Seal Claps
  • 20 Overhead Claps

After the shoulders were smoked, we met up along the wall of Lowes facing the side parking lot.  Everyone partnered up for some 123’s with a rotating exercise for the traveling partner. The partners completed their 100 Merkins, 200 LBC’s and 300 Squats while crossing the parking lot performing either Bear Crawls, Crab Walks, Lunge Walks, or Toe-Walks.  The parking lot had 3 distinct rows of spaces along each PAX to determine the length of their crawls or walks.

Following the 123’s we circled up for a bit of core work; Abs and Back.  I thought it was important to incorporate the most often forgotten part of the core.  This is where the real “crabbing” started among the PAX.  All exercises done in cadence:

  • 20 Crab Cake
  • 20 Crunchy Frog
  • 20 Crab Humpers
  • 20 American Hammers
  • 20 Crab Jacks
  • 20 Big Boy Sit Ups
  • 20 Mountain Climbers
  • 15 Merkins done with several pauses at 6″

The PAX moseyed its way back up to the top at their own pace in preparation for COT

At COT, the origin stories for  a couple of PAX were shared so that we can all get to know one another a little better.

Great work from all the HIMs who pushed through some serious shoulder exercises and goofy crab work.

 

MOAB…out

 

 

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Lucky Friday the 13th

The thang

Disclaimer given

Mosie dow and around the back of Empire Pizza

COP in front of Empire Pizza

13 of each exercise to keep with the Friday the 13th theme

Seal Jacks

Diamond Merkins

Moroccan night club

Mountain Climbers

Wind Mill

Peter Parker

Parker Peter

SSH

Plank Jacks

Mosie over to the sidewalk for 3 rounds of Dips and box/curb jumps 13 ea.

Mosie over to the cones and partner up

Partner 1 stays in and does LBC while partner 2 runs to first cone and does 1 Burpee, run back do 6 handslap merkins with your partner. Partner 1 runs to 1st cone does 1 berpee returns to home and does 7 more handslap merkins, both partners run to next cone together. Increase by one burpee each round till we get to 4 burpees

Round 2 we replaced hand slap merkins with hand slap squats

Mosie over toward COT and do some AB Lab led by each PAX and continue with the 13 theme

COT

A fairly moderate workout but not too moderate!!!

This was my VQ at Slowburn and I’d be happy to go back any time! Not sure the regulars feel the same!!!  🙂

 

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