WARMUP: Route Discussion
THE THANG: Run – Walk – Run
MARY: none
ANNOUNCEMENTS: Plenty
COT: Oh yes
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: SSH, IW, MNC..mosey to rock pile.
THE THANG:
Each Pax selected a rock of their choosing. Rock was carried over head to the front of the 9th grade wing.
We did a series of 11’s with the rock. Mod of transportation was running.
Set 1
Man-makers and Squat Thrusters
Set 2
American Hammers and Curls
We all transported the rocks back to where we picked them up and ran back to COT
MARY: no time
ANNOUNCEMENTS:
Leadership Training coming 2024 and will run quarterly.
Christmas Party
Newsletter
COT: Closed in prayer
13 at SlowBurn for a warm morning of some Slow and some Burn… if you did it right!
Mosey around parking lot
Warm up
Slow – partner lines – split into groups of 3 count off within 1-2-3 or 4 (3 rounds each)
Burn – 10,9,8….1 – with 3 second break between (lap around parking lot then plank or LBC) – Exercise then lap around the track
WARMUP: SSH, MNC, Left over Right, reverse order, DD, Honeymooner
THE THANG: Ruck to FMHS, passed by The Coach’s Box, mumble chatter, mosey along the front entrance down to 21, mosey back up the hill, plank jacks, more mosey, more mumble chatter, head back to COT.
MARY: None
ANNOUNCEMENTS: read your newsletter
COT: Pray for mental health, families,
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: none
THE THANG: run to downtown go through whiteville park up and over to cvs on Steele street all the way to Williamson street turn right work way back to Panera.
WARMUP: Mosey to the gym entrance – windmills (I/C & trucker-approved) and Cherry pickers (I/C). Mosey to the back of the school at bus loop – imperial walkers, hillbilly walkers and low slow squats with Moroccan night clubs all in cadence. Mosey to benches for dips I/C and Bulgarian split squats (Single count)
THE THANG: at the poles varying exercises of 11’s were completed in pairs. Mode of transport between the poles was lunge walking and lieutenant Dan’s. Every 3 sets or so – YHC called mosey around the car loop.
After completing the poles pax moseyed to the basketball court for four corners of 11 & 11 – notable callout of gas pumpers at one corner by twister.
From there – PAX Moseyed to the dumpster where pax did 20 d/c monkey humpers (facing footloose of course).
Mosey to gym entrance for dips and a little Broga- but just a little.
Mosey to cot for Mary
MARY: a few of airborne’s hip exercises and a inner thigh stretch brought us to 0600
ANNOUNCEMENTS: yes
COT: 5th core principle
Thanks for the call Boogie Down. Always an honor to lead.
👁️
WARMUP: SSH, Imperial Walkers, Hillbilly walkers, when senator arrived we moseyed. Mtn climbers, shoulder taps, merkins, overhead claps, arm circles, run.
THE THANG: did some 7s with merkins and squats, then with seal Jax and LBCs. Dora with partner, dips derkins bear crawls. All kinds of stuff I can’t remember.
MARY: yep that too pax choice.
ANNOUNCEMENTS:
COT: