Tag: Twister

Mumble chattah at the Burn

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WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk
THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x BombJax and Donk Kicks in the middle.
Finished with wall sit while 2 pax jumped out and completed 3 partner merkins.
5 mins of Mary was a hit!

MARY: yes
ANNOUNCEMENTS: Tortoise and Hare and newsletter.
COT: Prayers and Praises for F3 and fellowship.

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SlowBlast

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WARMUP: We did.
THE THANG: Warm up
4 corners in back lot – 3 rounds – 25 reps of each
– Merkins
– Squats
– Diamonds
– Big Boys

Dora
– 50 burpees
– 150 dips
– 250 CDD

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

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Running with scissors

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WARMUP: listening to Twister talk
THE THANG: running and listening to Twister talk
MARY: was listening to Twister talk
ANNOUNCEMENTS: yes, official (corporate was present)
COT: yes, pre and post

Welcome FNG, Shaqaroni

Looks like we made it,

Barry Manilow

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Slow Cookin’

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WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP

THE THANG:
COP (all in cadence)
SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular to mountain climber x 15/hold/elbows, LBC x 20, small and large arm circles CW and CCW

Mosey to the parking lot lines and form a single line along one line. Lunge walk to the opposite side and do a burpee ladder from 1-5. Repeat the ladder backwards with backward lunging.

Mosey to the grassy hill by the gas station for Jacob’s ladder. 5 reps up the hill with bombjacks at the top counting to 5

Retrun to the parking lot and pair up. Wheelbarrow about 20 yards and do 10 partner merkins (handclaps). Flapjack and return to the start. Rinse and repeat

Circle up for the <@UJGS2BBQD> killer hip routine (7 reps ea).

MARY:
Flutter kicks x 15, pretzel crunch x 10L/10R, Rosalita x 15, Superman hold x 3

ANNOUNCEMENTS:
Sign up for Ft Mill Care Center Lawn Duty. It’s summertime and the grass is growing. Get a partner and get it done – easy duty. Tortoise and Hare this weekend and Hog and Coyote (Rock Hill) next weekend for you CSAUP enthusiasts. Read your newsletter!

COT:
Prayers for family traveling, praise for young children’s birthdays.

Each AO has a distinct vibe. Slow Burn has a relaxed vibe because it’s well-lit, it’s moderate, which encourages (I think) more mumble chatter, and it’s on Fridays so the Pax are excited for the weekend ahead. It’s usually a fun workout and even more fun to Q it. I enjoyed the Q this morning, and I met some guys today in person, who I have only seen on Slack video (<@U07LMG5PDQU>, <@U08BNRBQ9D1>). The pax were in good spirits, and it was a pleasure to lead them. The rain stayed at bay, but we did have <@U08G28Z7E> today (see how I did that). Thank you again, <@U04M7P605SM> for the invite, and I look forward to the next one.

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ChatGPT Wrote It, Your Quads Regret It

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WARMUP:
– Windmills – 10 IC
– Imperial Walkers – 15 IC
– Arm Circles – 10 IC
– Overhead Claps – 25 IC
– Mosey to the larger parking lot

THE THANG:
Part 1: Dora 1-2-3 – Partner up
– 100 Merkins
– 200 LBCs
– 300 Air Squats
– While one partner worked, the other ran a 50-yard shuttle.

Part 2: Four Corners – AMRAP
PAX took on each corner with intensity:
– 10 Burpees
– 20 Bonnie Blairs
– 30 Plank Jacks
– 40 Flutter Kicks (4-count)

Part 3: Jack Webb
1 Merkin to 4 Air Presses, all the way up to 5:20.

Mosey back to COT

MARY:
Worst Worst LBC – 10 IC
Fire Hydrants – 10 IC Right Leg
Fire Hydrants – 10 IC Left Leg

ANNOUNCEMENTS:
– Blood Drive
– Cannoli Run
– Read your news letter

COT:
Prayers and praises, This was done C-Span Style everyone shared.

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Moist Men of Mystery

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WARMUP:
– Imperial Walkers
– Pumpkin Pickers
– Moroccan night-clubs
– Merkins
– Hold position for down dog
– Honeymooners
– Right side plank
– Left side plank

THE THANG:
Indian Run around parking lot

Mosey to the wall:
– Wall plank hold for 1 min
– Wall sit – each man runs out and does 3 of their finest burpees

Mosey to road.
DORA:
– 100 Big bois
– 200 Squats
– 300 SSH
– 400 calf raises/imp walkers (single count)

Mosey back to COT:
– Each man does 10 Sandbag tosses over back while others do:
– Merkins
– Squats
– Flutters
– Burpees

ANNOUNCEMENTS: Cannoli Run
COT: Prayers for mothers and families going into summer.

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Triangle of pain- Not a Diamond

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WARMUP: Mosey and stop three times -exercises
THE THANG:” Triangle of pain” 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20
MARY: Sprints for those able
ANNOUNCEMENTS: see newsletter
COT: Message was
” The Power of the Mind”
To be an overachiever you have to be an over believer!
If you are Positive, you’ll see opportunities instead of obstacles.

Prayers for a few

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It’s Twister’s world, we all rent space

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WARMUP: no
THE THANG: 1/3 trails, 1/3 forbidden land, 1/3 corn dogs at the strawberry festival
MARY: not present
ANNOUNCEMENTS: Twister was on TV, sign up for the Cannoli Run, Twister was on TV
COT: always

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