Tag: Senator Tressel

Conversations with middle aged men

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Started with a nice warmup basic

SSH
Windmill
Mnt climbers
Stretching
Merkins
Night clubs

Moseyed to a steep hill. Did hill repeats where we alternated between merkins and sit-ups. Then ran all the way to the other hill and did more of the same.

Got back to the parking lot where we did a triangle top was burpees the other two points were flutters and HR merkins. After 5 rounds of that… got to the basketball court where we did about 15 minutes of core/abs work.

Solid workout better mumblechatter!

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Wicked Pissah Bootcamp

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WARMUP: MNC’s x 25, 5 “Clam Chowders “ (10 ct/IC), ChPick, 4CCs, Imp Squat-Walk, 3 CCs, Hill-Walk. 2CCs, Windmill, 1 CC
THE THANG: 7 laps around 3 Stations (finished 5 before time…), 25 reps all exercises, MOT changes each lap between stations, always slow Mosey from last to start. End each lap w/ SSH till 6

set timer & Music (VanHalen)

1: Shiko, Good-AMs, AirSquats, MOT= Nur
2: Step-ups, calf-raise (toes in/out (opposite Pax natural posture), side lunges, MOT=Toy Soldier
3: CDDs, shoulder claps, Mike Tyson’s, MOT=Carioca (R/L)
4: plank (25sec), Side-Rt, Side-Lt, MOT=full Mosey
5: Alt Bulg. Split Squats, Monkey-Humpers, Alt RDLs, MOT=mosey w/ butt-kickers

Mary: John Hancock’s, Pax Choice

ANNOUNCEMENTS: Alcatraz Aniversary, Iron Pax, Fort 12th, Bethel, read newsletter…
COT: Patience & effective communication w/ M’s

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Hills, hills, hills

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WARMUP: no
THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson
MARY:
ANNOUNCEMENTS: iron pax, ft mill care center, bethel
COT:

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Stone Cold Crazy

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Nine men met at the Fort Mill Lowes for 45 minutes of Slow Burn to get ready for the weekend. Here’s what they did:

THE THANG:
The Pax were disclaimed and then mosied around the parking lot until we found a good spot for COP (all in double cadence):
SSX x 20, windmill x 10, cherry picker x 10, merkin x 7, alternate lunge x 10, mountain climber x 15/hold/6″/down dog/up dog, squat x 10, wide arm merkin x 7

Mosey to a new spot for some side shuffles with broad jump burpees and bomb jacks. Pair up with a partner and start on a parking lot line. Side shuffle along a parking lot line, broad jump burpee to the next line, side shuffle along that line, broad jump burpee to the next line, and so forth. Continue with a zig-zag fashion for roughly 10 lines. Follow the same path back to the start, but run backwards, side shuffle, and do 2 bombjacks at each line (crowd pleaser).

Mosey to a new spot for classic Jack Webb 1-8, 4:1 ratio.

Mosey to a new spot for one suicide run with merkins, squats, side straddle hops, and finish with a plank hold.

Mosey to a new spot for Airborne’s killer hip workout

MARY:
Freddie Merc x 15, LBC x 15, American Hammer x 15, Hello Dolly x 15. Finish with the Body Destroyer
ANNOUNCEMENTS:
Dam to Dam race registration opens in one week and sells out quickly. Make sure your captain doesn’t miss it.
COT:
Prayers for ST’s friend’s son who was in a serious motorcycle accident and has a serious brain injury and long rehab ahead. Prayers for the people of Isreal, Gaza, and Ukraine.

For whatever reason, Slow Burn has earned a reputation for a lot of mumble chatter and today was no exception. More than once, I had to raise my voice to be heard over all the talking! The chatter started before the workout and continued until the Q finally silenced the Pax for the Body Destroyer at the end of the workout. But, it’s what makes Slow Burn such a fun workout and why it consistently has good attendance every Friday. Well done, men. It was a pleasure this morning!
PS: The title refers to a classic Queen song that was brought up today. Those who don’t know it (if anyone will actually read this backblast) should check it out – if you like Queen, you’ll love this one!

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IronPAX week -1???

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WARMUP: lots of stuff to get everyone loose
THE THANG: Cindies at the bottom of the hill by elementary school.
Called 11s on the hill with Manmakers at the bottom and Leg lifts over your head at the top while holding onto your block behind you for an anchor. 10 Manmakers at bottom to start so the bad stuff only gets less

Had to cut short around 3/8 or 4/7 for most so we could get back to COT and do about 8 min of cooldown and stretching.

We don’t stretch enough after working out. It would be one thing if guys hung out after a workout and stretched but we usually want to rush off or stand around and talk. Instead of trying to fill the last 5 min with random pain or Mary around the circle call some stretches. At most of our ages it probably would benefit more than the 5 min of exercises you squeeze in.

MARY:
ANNOUNCEMENTS:
COT:

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Lots of Swings and Man Makers with a few laps thrown in

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WARMUP:
Some SSHs, Windmills, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then a short mosey with the bells to the front loop

THE THANG:
Escalating cumulative ladder with a lap between each set:
1 Arm Swing (10 each arm)
Flutter + Press
Clean + Press (10 each arm)
Man Makers
Curl
Squat
Merkins on Bell (5 each arm)
Overhead Press (10 each arm)
American Hammer
Chest Press (10 each arm)

Example of action:
Swings + Lap
Flutters, Swings + Lap
Cleans, Flutters, Swings + Lap
Etc

I think Tressel led us and he was through the OH Press I believe. As always, fun was had by all.

MARY: About 45 seconds of LBC’s to get to 0600

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The Ranch/ Tour of the Campus, small Men workout

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WARMUP: Merkins, Side straddle Hop, low slow squat
THE THANG: Ran all of Spring Field campus with multiple pain stations and lots of steps ( Dips, 3 burpees, Bear crawl, with 3 Merkins stopping at each cone, and finishing with 10 Side straddle hops and 6 bomb :bomb: jacks. Ran 3+ Miles

MARY:

ANNOUNCEMENTS: check slack

COT: prayer and praise for family and F3

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Space X and Dumpsters (same?)

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mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps

mosey around back to some fresh air, four corners, 2 burpees in the middle, corners were 20x squats, merkins, plank jacks, LBCs

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey to the top lot my NASAs nail salon, bear crawl 2 parking spots, 1 merkin, to the end

mosey to partner DORA, 100 squats, 200 shoulder taps, 300 crunches

Mosey to side of HT, wall sit, pop out for 2 burpees

Mosey back to the top lot, 1/2 run and 1/2 exercise DORA type deal. BB sits, flutters, merkins, squat jumps

mosey
COT
Video (avail on 1st F slack channel)
announcements (bring Slapshot to all your workouts)
prayers & praises

Thank you for the opportunity <@U01CGBKBQ64>

Looks like we made it,

Barry Manilow

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Ladder of Pain to escape Alcatraz?

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After a thorough professional disclaimer of an unprofessional Q, YHC unleashed the “Ladder of Pain”

Warmup:
Quick mosey around the baseball field then back to the parking lot.

The Thang:
Parking lot was where we stayed the whole time while discussing summers in Germany and India, and what people wear for swim suits.

1 Burpee
3 Big Boy Situps
6 Shoulder Taps
10 Flutters
15 Merkins
21 Freddie Mercury
28 CDD
36 LBCs
45 Overhead Claps
55 Squats
66 Baby Arm Circles
78 Monkey Humpers
91 Moroccan Nightclubs
105 Calf Raises
120 Overhead Presses

The routine went somewhat like,
First exercise, mosey to baseball court and back
First two exercises, mosey to baseball court and back
First three exercises…
Rinse and Repeat.

In one hour we reached as high as Moroccan Nightclubs.

CoT

Thank you for the opportunity <@UN3JKG18C>. And great work <@U012K8DDK7V> and <@U0955D42X>

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