WARMUP: mosey and dynamic stretching
THE THANG: dynamic movements and hill repeats
MARY:
ANNOUNCEMENTS: skeet shooting, blood drive, bbq tasting (bourbon also), golf tournament
COT: praise and prayers for kids and Ms
WARMUP: cakeboss handles the disclaimer and started mosey to a Q that was coming in hot
THE THANG: keepin it simple and making sure good form was achieved. Flat ground work, over to the hill, followed by work on some steps. We finished with a bit of Broga.
MARY:
ANNOUNCEMENTS: skeet shooting, blood drive, bbq tasting and golf tournament, all stuff in the weekly newsletter
COT: praise for travel and kids- the difficult stuff they deal with (social media, etc..)8
17 enjoyed my Q at the yard on Saturday Oct 22.
We stretched a bit at the beginning and then moseyed to start a Thang from a weinke I had done at the Yard three years ago.
Paired up
We ran to the back driveway and at each light pole was an assignment. Each pole had one letter of THEYARD, except for the excitement that the letters were out of order. You had to Jog to find the next letter. Lots of grumble.
T
Donkey kicks (10)
Merkins (10)
E
LBC (25)
Dying Cockroaches (25)
Y
Mountain climbers (25)
Grave diggers (20)
H
SSH (25)
Burpees (5)
R
Box cutters (15)
Burpees ( 5…yes more burpees)
D
Bobby Hurley’s (10)
Hello Dolly’s (20)
A
Squats (30)
Lunges (15 ea)
Overall I would say it was a big hit and everyone loved my Q. I’m sure I’ll be asked to Q again in the near future.
WARMUP:
SSH IC x 20
MC IC x 20
A brief simulation of the “Annual Fun Run” mosey around the parking lot to arrive at the jet to be loaded.
THE THANG:
Simulate loading AIM-9M onto F-15 C/D x4
Simulate carrying captive AIM-9M training missile between locations
FunRun continued
KB: 2-hand curl, goblet squat, tricep extension x 10 IC while team member does merkins to match
FunRun continued
20 reps from randomizer x 3
FunRun continued
Next jet to be loaded
FunRun continued
KB: same exercises only second team member does BBSU
FunRun continued
20 reps from randomizer x 3
FunRun continued
Third jet loaded
Transport simulated middle to COT
FunRun continued
20 reps from randomizer x 3
MARY: Mary was that chick we met at the bar last night, who was still a 3 even with the beer goggles. No thank you!
ANNOUNCEMENTS: READ THE NEWSLETTER. Lots going on during this D2D fund raising season.
COT: Lofting up the Branch family, at my M’s larger church, who sent Louis home Saturday and will have a memorial service this Saturday.
9 enjoyed my Q at Footloose.
Did some stretching, then went to an Assassin favorite.. the hill chase … partner 2 chases partner 1 up that hill beyond the church and back a few times..
We then moseyed to Church Of God parking lot for a variety of fun including:
Dry Docks
Wheezy Jeffersons
Jump Squats
Lunges
Calf Raises
(Run around building)
Flutters
Plank Jacks
Donkey Kicks
Sumo squats
Overheads Claps
(Run around building)
Burpees
Dips
Big Boys
Monkey Humpers
Imperical Walkers
(Run around building)
SSH
Squates
LBC’s
Peter Parkers
Diamond Merkins
(Run around building)
We Toy Soldiered, lunged and bear crawled back toward COT.
Mission NOT accomplished …. getting Bitcoin into the munblechatter of negative grief toward his fellow Pax (or specifically Twister). We are trying to get him to step up.
Thx to @dojo for the Q opp.
RJ
WARMUP:
“A day without laughter is a day wasted.” Charlie Chaplin
15 (4 count) Imperial Walkers
15(4 count) Imperial Walkers
Side Shuttle Hops (Jog around the outer circle until everyone has gone around)
Moroccan Night Clubs (side-step-shuffle around the outer circle until everyone has gone around)
Cherry Pickers (Big Skips around the outer circle until everyone has gone around)
Big Arm Swings (Mosey Backwards around the outer circle until everyone has gone around)
5 ants rented an apartment with another 5 ants, Now they’re tenants
On your sixes stretches
Feet together
Feet apart -Right Leg
Feet Apart – Left Leg
Butterfly Stretch
Someone just called my phone, sneezed and then hung up
I’m getting sick and tired of these cold calls
Mosey to the courts
THE THANG:
One runs a lap around the lower lot while the other is doing PT
Get a Partner If 3 in a group
200 Step-Ups 300 Step-Ups
100 Erkins 150 Erkins
125 Squats 200 Squats
50 Derkins 75 Derkins
100 Calf Raises 150 Calf Raises
ended up being 1.8 miles of running
“I have not seen anyone dying of laughter, but I know millions who are dying because they are not laughing.”
Proverbs 17:22 A cheerful heart is good medicine, but a broken spirit saps a person’s strength
MARY:
ANNOUNCEMENTS:
COT: Announcements, Prayers & Praises, Sprocket closed us out in prayer
The cold and the complaining was out in full force this morning. Great effort by … most
The first thing I did when I got home was was my sweatshirt, with my Weinke, so you get the cliff notes …
Warm-up:
The pattern was 1. exercise on your feet 2. exercise on your 6 3. exercise on your feet 4. exercise in the plank position 5. rinse/repeat
We did stuff like: imperial walker, hillbilly walker, Travolta, shoulder tap, SSH, LBC, Mahktar N’Diaye, squats, sumo squats, Morrocan NC, OH Claps. Stuff like that. Mostly in dozens.
Then onto the those exercises that were rejected by the nation’s Exicon
Patrick Swayze: Karaoke L, Karaoke R, Power Skip, NUR with arms out
Jonah Hill: 3 broad jumps, 3 merkins, 7x
Matt Foley: 1 animated squat, 4 dying cockroach, 2-8, 3-12, 4-16, 5-20
Then a round of Assassin suicides, squats, imp walkers, OH claps, or something like that, super easy
Over to 4 corners where some actual did the work and some walked from corner to corner chit chatting
15 BB Sits, 15 Jump squats, 15 bombjacks, 15 merkins, 5 flying squirrels in the middle
To the wall for a sit and 2 burpees from each end, rinse/repeat
Back for 2 rounds of Assassin merkins
LBCs, HELLO DOLLY!, BB Sits
Donkey kicks, shoulder taps, mountain climbers
SlowBurn was my first AO I attended, SlowBurn was my first site Q, and has always been a great Friday workout. Thanks Weezer for the lead.
Looks like we made it,
Barry Manilow
COP
1:4 – 5:20 Burpees:SSH
“Whoever isolates himself seeks his own desire; he breaks out against all sound judgment.”
Proverbs 18:1
Lately, YHC has been feeling a bit out of sorts, and some of that has lead to isolation. Not excited about it in the least. But when things don’t seem to go our way, the verse rings true. We fall back into the comfort of isolation, listening to only our own voice – breaking out against all sound judgment. Accepting advice from no one.
Hill Suicides
Each Median Break
10, 20, 30 Merkins/LBC’s at each turning point.
10, 20, 30 Curb Dips/Flutters
“The purpose in a man’s heart is like deep water, but a man of understanding will draw it out.”
Proverbs 20:5
We will drown if we do it alone. We must seek wise counsel – drawing out understanding by rubbing shoulders with other wise men. We cannot do this alone. We are fools if we think we can beat the odds.
Round 2
10, 20, 30 CDD’s/Hello Dollies
10, 20, 30 Squats/Rosalitas
“As iron sharpens iron, so one man sharpens another.”
Proverbs 27:17
On the way back to COT, did some lunge walks, squats, active recovery pulses.
MARY: Finished off with gas pumpers and WWI Sit-ups
COT
Prayers for Cyclops’ 2.0 and mental health
Prayers for UHAUL’s buddy – son going through some health issues
Prayers for YHC that isolation not get the best of me
Punch List Out
WARMUP: ring of fire, plus 75 calf raises to celebrate Sammy Hagars 75th birthday
THE THANG:
The men enjoyed the soundtrack to my fav Halloween movie, Maximum Overdrive. (Filmed in and around Wilmington).
That meant 45 mins of AC DC. (Solid!)
Ludicrous 8s
8 each of:
Am hammer
Squat
Hello Dolly
Bomb Jack
Merkin
Lbc
Hillbilly
Big boi
Run figure 8 to ends of track
8 rounds
11s on the hill
Shoulder taps/squats
MARY: no time for Mary. We were hustling.
ANNOUNCEMENTS:
COT:
WARMUP: mosey, SSH, low slow squats, merkins
THE THANG: played Charge (everyone’s a winner). We went over 1.75miles more burpees than desired and put in work.
MARY: plank Jack’s, burpees,
ANNOUNCEMENTS:
COT: prayers for marriages and fighting the selfish desires to focus on my agenda rather than helping others.