Slowburn 11/08/2024

WARMUP: mosey, SSH, windmill, arm circles, IWs, Peter parkers
THE THANG:big boy, flutters, A.H.s, plank jacks, Mtn. Climbers X2
merkins, dips, squats-, alternating lunges, CDDs (20, 15, 10)
MARY: multiple
ANNOUNCEMENTS: newsletter
COT: prayers and praises around the circle/ Twister getting hitched, Cobra Kai mother in law.

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Pike Campus Pain Loop

WARMUP:
Mosey the DTFM warmup loop
Stopped at the Pharmacy
10 SSH
10 Windmill
10 LSS
Mosey to pain stations
THE THANG:
Station 1: Lower Small Pike Parking Lot
5 Lt. Dan Magic Legs
Station 2: Upper Big Pike Parking Lot
10 Burpees
Station 3: Covered Pike Parking Lot
15 Carolina Dry Docks

Rinse and repeat

MARY:
Flutters, Hello Dollies, American Hammers
ANNOUNCEMENTS:
Christmas Party
Bourbon and BBQ
Thanksgiving Convergence
COT:
I love you guys.

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Ruckin Around

Day started in the dark and finished in the light. Dawn!
WARMUP: none
THE THANG: 2.2 miles downtown. A few stops for squats
MARY: none
COT: prayers and praises for jobs, families, marriages, and the nation as today is voting day.

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Richard Simmons

WARMUP: imperial walker, LBC, squat, travolta, hillbilly walker, plank stuff, stationary toy soldier, dying cockroach, SSH

THE THANG:
12 stations: curls, goblet squats, BB sits w/ bell up, swing, clean and press L/R, around the world, figure 8, russian twist, flutter w/ bell high, OH pre L/R, bentover row L/R, 2 hand OH press/2 hand clean press
alternation transit between station:
w bell … bear crawl, bell OH, lunge
run around lights, about 150 yards after every station

MARY: windmill x 10

ANNOUNCEMENTS: yes

COT: yes

Appreciate the opportunity to lead the youngsters

Looks like we made it,

Barry Manilow

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By way of instruction… The Ranch. Halloween.

WARMUP:
How do you know you’re just getting started? Well, <@UGU3XR5RP> tells you that you are taking too long with the disclaimer and such. But there was an FNG and I wanted to be a good example. I have no idea what possessed me to do so, as I typically (according to everyone) am NOT one, but alas… here we are. With a mustache that originated in 18th Century Europe and eventually made its way to the Western US roughly 100 years later, this FNG sported a handlebar that was worthy of a Wyatt Earp or William Howard Taft, duly elected 27th President of the US (that was for you, Camp). After a short warm-up lap there were, presumably somewhere in here, a few slow <@USBP08L1G> style windmills, some SSHs, and other activities to get the blood circulating. The FNG didn’t quite look afraid, only perhaps marginally confused, so we continued…

THE THANG:
We headed down the hill toward the entrance to the school(s) from Springfield pkwy, with a brief stop to pick up some rocks and lift them. Because we are men. Why else you would you do such a thing?

We also spent a moment or two of instruction along the way regarding the Mission, Credo, and 5 Core Principles. I am proud to state that the guys there actually did a really good job of getting them correct and I think the only penalty burpees that got leveled were my fault because I got ahead of myself and opened F3 to all men before first making it free.

Then we proceeded to complete a 1-mile circuit around both schools, with 9 or so stops along the way to perform 20 reps of everything as we went. First round was all together in cadence, including the burpees (in memory of Band Camp), the next round was on your own.

Exercises included:
– Side Straddle Hops
– Merkins
– Muscle-ups
– Flutters
– Burpees
– Curb Alperts
– Squat Jumps
– Double Leg Lifts; and
– Dips

Naturally, somewhere in there, Change Order (<@U012K8DDK7V>) managed to pull a Matthew McConaughey and get his shirt off. (see Matt Damon’s impression on David Letterman from like 20 years ago: https://www.youtube.com/watch?v=B-HYL7VPNXI) .

As we returned back to COT, it was time to name the FNG. There is no moleskine section, so I will put this here. The FNGs name was Matt Mahood. Plenty to work with there… then there was the Taft-stache… plenty there as well… then he rips out that he loved cocaine and alcohol back in the day… he was a veritable fountain of interesting things… nothing was quite sticking and so I asked him about his family. In his deoxygenated stupor, he had to think for half a second before gently huffing out “wife, 2 kids”… then with no prompt “Amanda”… I said, “you named both your kids Amanda?” He looked a little befuddled and that was just long enough of a hesitation for the swirling snakes in my brain to land on “well, your name is now Hug&Kiss, as in Amanda Hugandkiss). And that was that. Welcome, brother… and way to take the name like a champ.

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Cherry poppin Q with some corners & such

WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs
THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between corners mosey & bear crawls. 2nd half mosey to basketball courts for rounds of sprints with reverse of first half (10 flutters, 20 squats, 30 CDDs, 40 merkins.
MARY: heel grabs, cockroaches, LBCs, 6 count burpees (aka a normal burpee?)
ANNOUNCEMENTS: BBQ & bourbon. Everyone donate to give the Bethel men some ham and show up Thursday. Sign up for Christmas party Dec 21.
COT: Thanks for all the feedback and the solid showing at my VQ! Won’t be the last.

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Consistency and Contentment at Lazarus

WARMUP:

Run to the movie theater parking lot

With lots of mumblechatter in the background…
SSH x 30
Windmills x 10
IW x 15
Merkins x 10
Mtn Climbers x 20
Low slow x 15

Dirty McDeuce
WAM x 12
Lunges x 12
Big Boy x 12
Run a lap

8 Count burpees x 12
Squats x 12
LBCs x 12

Discussion on contentment – see Q Source reference

Handoff to Maximus

Wall Work
Derkins
Wall Sits
Split leg lunges

Run to parking lot
Bear crawl to each of 7 islands with 5 Mike Tysons in between

Discussion on Consistency – see Q Source for details

Run back to start

Nur to 3 islands

Back to COT

Mary

ANNOUNCEMENTS:

See Newsletter – pour into something

COT:

You had to be there!

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No Run Broga

Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is
We did a brief broga warm-up A few SSHs, mtn climbers, Peter, Parker, Parker, Peter, and a couple of walkers.
We did a brisk walk over to the rail next to Lowe’s for some additional broga and some dips, derkins, and irkins.
Another brisk walk down to the end of the building. It’s a little story time about a friend of mine I lost this past week and how we need to leave a legacy for those behind us.
we did a Dora with Merkins, squats, and LBC. Another brisk walk over to another area with a few more exercises and then back to COT for some. PAX ab lab.

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Clydestrails

THE THANG: Pre-run optional then 6 hit Trails, 14 hit pavement
ANNOUNCEMENTS: Christmas Party, Cold Weather Drive for WNC, & Read your newsletter
COT: Ball of Man-Closing Prayer

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