Tag: Grout

Humpers, pumpers and burps

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WARMUP: mosey to church parking lot for merkins
THE THANG: partner up, each partner had a quarter mile out run with 10 monkey humpers and 10 gas pumpers and then back to the lot. Each team had a cumulative twenty burpees each round.
MARY: wasn’t there
ANNOUNCEMENTS: newsletter
COT: yep

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Tour de Eastside

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WARMUP: Explain the route. If you’re not showing up the Seabiscuit warmed up, stretched and ready to go you’re in trouble.
THE THANG: Run 5.5 miles or less if needed
Cross Dobys through dominion bridge to white rd, run down to waterside loop and back to CRHS stadium. Around high school to Nims Village, up the hill and through the woods to grandmas house we go. Seriously, up the hill in Nims Village to Pin Oak ct and access the paved trail through the woods to Whitegrove Neighborhood. Run along the pond all the way until the end and run up to N Dobys and back to COT
MARY: None we barely made it back in time
ANNOUNCEMENTS: pints & padres tonight w free pizza, bethels Thursday w meatloaf, trash pickup/ CRI help Saturday. Newsletter
COT: prayers for the Robinson family and for U-Haul and his family

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Neese’s was almost the death of us

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WARMUP: Yes, IW; HW; some yoga.
Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify.
THE THANG:
Found a wall
10 stepups (each leg)
10 derkins
10 bulgarian split squats (each leg)
10 irkins
Found another wall (it was stupid high)
10 stepups (single leg) this was dumb
10 derkins this was also dumb but not as much

found a moderatle parking lot
10 mike tysons
bear crawl
10 curb alberts
crawl bear
10 mike tysons
lunge walk
10 curb alberts
reverse lunge walk
10 mike tysons
burpee broad jump
(the sprinklers came on and YHC didn’t want a complete mutiny)
mosey back to the dry side for
10 curb alberts

Mosey back by the wall and hit it again

A 60lb sandball was at COT
One man did an over the shoulder lift
Everyone else held a squat down and raised up when the ball hit the ground. Return to the held squat for the next guy to do a lift. 15 guys….
Rinse and Repeat with Split Squats and a reverse burpee

NMM:It’s nice to be motivated to workout, but falling in love with the process of acceleration is even better. That can survive a waning motivation. Or maybe it just is motivation itself?

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14 hogs 6 coyotes go into a bar

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WARMUP:
6ish Runners took off in da gloom
14 PAX moseyed to pharmacy lot for some COP

Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees

THE THANG:
Moseyed to town hall wall for some partner wall pull ups while partner was bear crawling parking lot
Switch out and two rounds

While wall sitting each PAX did one burpees in sequence

Mosey to WEP top lot
6 exercises 30 seconds as many reps as possible
Merkins
Flutters
Dry docks
Freddys
Shoulder taps
LBCs

Mosey to pavilion
Partner dos exercises while other partner take lap around pavilion
Burpees
Squat jumps
Monkey humpers

Reverse course and do everything again

MARY:
ANNOUNCEMENTS:
COT:

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Failed Expectations

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WARMUP: mosey to chik fil a parking lot and warm up while hoping to see the crewed rocket launch at 5:15. Side straddle hops, Moroccan night clubs, reverse lunges and windmills. Saw the upper stage separating from the lower stage for one second then it was nothing but cloud cover.
THE THANG: Partnered up with the 4 boot campers. Sprint to end of parking lot while partner performed merkins, squats, lunges and Carolina dry docks. Mosey to side of Persis Indian Restaurant. EMOM do 10 merkins. In between alternate wall sits and calf raises. Mosey to railing for dips and reverse lunges. 40 yard sprints.
MARY: 4 minutes of ab worked finished off with hip exercises
ANNOUNCEMENTS:
COT:

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To Hill or Not to Hill…That is the Question

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WARMUP:
THE THANG:
Run up 160 to Sutton to New Gray Rock
(Here most went down and back up the big hill, some went rogue.)
Back across to Sharon Lee, then 3 rights to connect back on Sam Smith
Harris to Munn back to COT

Vuvu, Badlands, Grout and Rolloff did more like 15 at 5 and finished back at COT!

MARY:
ANNOUNCEMENTS: Trash pickup on 21 in early March, Dam 2 Dam, Break the Dam, Yaeger & Mini Yaeger, Bethel
COT: prayers for physical, mental, spiritual health of our families, plus love and patience to support

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A Celebration Trip to the Islands

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WARMUP: Tried and true — SSH, Windmill, Mtn climber, down dog, up dog, etc. mosey to Lowes
THE THANG: Pax mustered near island at far entrance of Lowes. Completed a routine of doing some form of upper body exercise x15 at front Island, moved in j varying forms to next island away from store for some core exercise x15z then returned to original island and planked. Then we moved to the next set of islands.

During each plank session one pax shared a personal note of celebration for the day, ranging from a VQ to a wife’s return home from 2 weeks of travel to a 2.0’s successful landing of a new job.

After doing all sets of islands, we moseyed to the end of the retail strip and pax formed two teams for a relay race of bear crawls and crawl bears.

Mosey home.
MARY: included throughout
ANNOUNCEMENTS: yes
COT: yes as always

I love the spirit and energy at Slow Burn and the pax didn’t disappoint. Lots of mumblechatter and laughs for 45 mins. Not only is this season dark, cold and heavy but the general tone in the world seems the same. Grateful to see the pax take timeout to celebrate and identify an area of light in their life.

We’re called to be the light amid the darkness. Go light the way men!

Thanks Peach Stand and congrats on 3 yrs in the Gloom!

#KeepPosting

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Safe Route in the Cold

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WARMUP:
– Stayed in the car until 5:15am
THE THANG:
– Neff Ct to Dudley to Felts to Callahan and return
MARY:
ANNOUNCEMENTS:
COT:
– Prayers for the people out in the cold
– Try and make someone smile

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Apple fritter

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WARMUP: None
Announcements: None
Mary: None

Route was down Munn Rd to Harris St to Corner Donuts (have you tried?) and back.

No one brought me anything back from Corner Donuts.

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