WARMUP: None
THE THANG:
4 mile loop from Tegacay Ele. Gold Hill down to 160>to Dam Road> behind Walmart> Hubert Graham> Gold Hill > Around the School > COT
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: None
THE THANG:
4 mile loop from Tegacay Ele. Gold Hill down to 160>to Dam Road> behind Walmart> Hubert Graham> Gold Hill > Around the School > COT
MARY:
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: Quick mozy followed by SSH, low slow squats, Moroccan night clubs
THE THANG: Overhead ruck around the smaller parking lot loop. Every time you lower your ruck, do two burpees.
Mozy to front school entrance closest to the baseball field. Challenge was to know the 12 days of Christmas song and what happened on the first, second, third, etc day of Christmas. To start, the group decided what the first day answer is (partridge in a pear tree) and ran to the first post in front of the school to check their answer. The answer was correct, so the Pax did one lunge, rucked back to the fire hydrant, dropped their ruck, then ran back to the start. Rinse and repeat with the second day of Christmas (turtle doves). Run back to pick up ruck then run to the second post to check the answer. There the Pax did 1 lunge and 2 ruck getups. Rinse and repeat with cumulative exercises to the 12th day.
Exercises were 1 lunge, 2 ruck getups, 3 Diamond merkins, 4 flutters with press, 5 ruck swings, 6 plank jacks, 7 upright rows, 8 triceps presses, 9 curls, 10 8-count burpees, 11 ruck swings (whoops, didn’t mean to repeat), and 12 curb dips.
Pax did great until 9 “ladies dancing”, when the penalty was to run back to the start for five burpees then return. 11 and 12 weren’t any better, but with us running out of time, we did stationary burpees instead.
MARY: Out dancing with the ladies
ANNOUNCEMENTS: Lots!
COT: Marriages, travel, family visiting.
WARMUP: 12 SSH, 12 Windmills, 12 Imperial Walkers
THE THANG:
Ladder format.
Do the first exercise, run to the bins and back. 2nd then 1st exercise, bin and back. 3rd, 2nd, 1st exercise. Bin and back. Keep going until the ladder is complete. Once the ladder is completed, work it back down.
Ladder as follows:
1 man maker
2 snatches
3 upright rows
4 cleans
5 swings
6 lawnmower pulls (single count. 3 each side)
7 skull crushers
8 lunges (4 each leg)
9 goblet squats
10 single leg deadlifts (5 each leg)
11 bicep curls
12 manmakers
MARY:
Some Q jackers decided to do some Mary after completing the ladder instead of working it back down. lol.
ANNOUNCEMENTS:
Clave Boss 5k/10k and Christmas convergence. Dam2DamBar
COT:
Patience, travel, family, addictions, loneliness.
WARMUP: DISCLAIMER
THE THANG: RUCKED 2.80 MILES AROUND THE KINGSLEY LOOP WITH A SET OF 10 REPS OF ARMS EXERCISES X 3
MARY: ABSENT
ANNOUNCEMENTS: CLAVE 5/10K BOSS, DAM TO BAR, WINE TASTING FUNDRAISER, READ YOUR NEWSLETTER
COT: STAYS IN COT
There were Ruckers and runners.
Barry Manilow led the runners for 5+ miles around The Fort.
The bootcampers were led first by Maximus with a SSH x Merkin combo x2 to warm up.
After a quick warm up, the weinke was
10 merkins, 10 mountain climbers (double count) at each of the 9 swings around the park. When done and waiting on the 6 to fill in, hold an Al Gore. To wrap up, starting at the bottom of the grassy hill from the parking lot, flutter kicks, then burpees at the top of the hill.
Cake Boss took second shift with playtime at the playground.
Partnering up, one partner does squats, while the other runs around the playground. Then flapjack. Next was pull ups/merkins following the same format. To wrap up, keeping the same partner, one bear crawled across the field and run back, while the other did flutters. Flap jack until 3 rounds were done.
Fogerty took us home with some 11’s and hill repeats.
At the bottom of the hill with the statue, started with 10 merkins and bombjacks. Half way up the hill, 5 burpees, then 1 squat and big boy sit-up. No burpee on the way back down the hill. Repeat until 11’s are done cutting out the burpees when you hit 5 & 6.
This was a fun 60 min bootcamp.
ANNOUNCEMENTS: Clave Boss & convergence in 12/23. Happy Birthday Walker. Tallawah is officially closed for good.
COT:
WARMUP:
Quick lap to help get bodies warm
SSH
Windmill
Maraca nightclub
THE THANG:
Grab our bells and went over to the circle in front of the church where we did 12 days of Christmas with a run to the end of the parking lot between each round
Day 1 – man maker
Day 2 – snatch (each side)
Day 3 – single leg deadlift (each leg)
Day 4 – Bulgarian split squat (each leg)
Day 5 – Curls (lower, upper, full – 5 each)
Day 6 – chest press
Day 7 – nut crushers
Day 8 – Tricep extension
Day 9 – squats
Day 10 – OH press
Day 11 – swings
Day 12 flutter with press
MARY: no time left, barely finished in time
ANNOUNCEMENTS:
COT:
It was a cold and dark morning, but the HIM were there bright and early ready for a nice warm glass of pain.
The Thang:
Rucked over to the Huber Graham Way for some 7’s with Hill Repeats
– 6 Squats at the top of the hill and 1 lunge at the bottom of the hill
Rucked back over to the school for some more pain. We formed two lines for Indian Bear Crawl between the light posts.
Rucked back towards COT for some tree huggers with overheard ruck carries.
Back to COT for prayers and praises.
– JWow
WARMUP: Yes
THE THANG: We moseyed to parking lots across the road as well as Lowes, strip center and other glorious spots proximate to Slow Burn’s Shovel Flag, stopping along the way for a feast of derkins, lunges, bear crawls and other standard fare. The peak of the festivities involved a round robin where each pax picked an exercise then called cadence for the # of reps that matched the # of years he’s been posting. Yes, Twister’s portion was heard in Tega Cay.
MARY: Yes
ANNOUNCEMENTS: Xmas party, Clave Boss, and more!
COT: It felt great to be back in the Gloom after 8 nights DR for work, experiencing the joys of a weekend kickoff with the Slow Burn spirit. And that spirit remains strong thanks to leadership from Peach Stand. Thanks for the Q stick!
WARMUP: Side straddle hop, Moroccan night club, Hillbilly walker, stretch
THE THANG: Mosey to field, Merkin, big boy, Windmill, AYG Mosey to opposite end, Shoulder tap, Squat, LBC, rinse and repeat add 5
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises