- QIC: Cake Boss, Riddler, Sasquatch, Dark Helmet, Bones, Tesh, Repeat
- When: 10/28/2016
- Pax: Missing 2 names....my apologies! Airborne, Aquaman, Atticus, Backdraft, Barry Manilow, BassOmatic, Birdcage, Bolt, Bones, Bonsai, Bounty Hunter, Bull Winkle, Cake Boss, Catfish, Cha Ching, Change Order, Chaser, Chedda, Chickenwing, Cobra Kai, Corn hole, Couples, CSPAN, Culture Club, Corruption, Dark Helmet, Davinchi, Destiny, Dilbert, Ditch Witch, Dog Pound, FNG - Deer Hunter, Gilmore, Lil E, Mainframe, Newman, Olaf, Old Bay, On the Rocks, Package, Pinstripe, Rain Bird, Repeat, Riddler, Royale, Sasquatch, Shady, Sheet Rock, Short Sale, Skate or Die, Skinny Jeans, Spiderman, Spinner, Stang, Tesh, Training Wheels, Trucker, What Did, WWL, Zima
- Posted In: Brothership, Slow Burn, The Hive, The Swamp, Varsity
“The evening of your life is determined by the morning of it.” -G Laurie
62 men decided to get their morning off on the right step. By coming together as a PAX to get better physically and spiritually. The Fort has 5 Friday AOs and then add in the Ruck option we have 6 options for men to challenge themselves and take the Daily Red Pill (DLP). Here at the Slow Burn AO, these other AO’s came to fellowship:
- SlowBurn (moderate)led by Riddler
- Varsity (high intensity)led by Sasquatch
- Hive(kettle bell) led by Tesh
- Ruck led by Dark Helmet
- Swamp (boot camp)led by Bones
- Brothership (run) led by Repeat
Here are the backblasts and details of the Pain in the gloom. Thank you to Site Qs and workout Qs for cooperation and leadership in making this happen!
The Swamp:
- Lunge Walks (25 yards) Jog (25 yards) 5 burpees | Lunge Walks (25 yards) Jog (25 yards) 10 merkins
- Bear Crawl (25 yards) Jog (25 yards) | Bear Crawl Walks (25 yards) Jog (25 yards) 10 Ranger Merkins
- Broad Jump (25 yards) Jog (25 yards) | Broad Jump (25 yards) Jog (25 yards) 10 Wide grip merkins
- Crab Walk (25 yards) Jog (25 yards) | Crab Walk (25 yards) Jog (25 yards) 10 Diamond Merkins
- Partner Push (25 yards) Jog (25 yards) | Partner Push (25 yards) Jog (25 yards)
- Wall sits 1 minute
- 30 dips
- Balls to Wall 1 minute
- Line Jumps (side to side) 30
- Line Jumps (Front to back) 30
- Sprint 100 yards | LBCs
- Sprint 100 yards | Flutter Kicks
- Sprint 100 yards | Freddie Murcury’s
Brothership: Pax: Repeat, Corruption, Aquaman, and Bolt
Mosey to Kingsley development down to roundabout on the road behind the parking deck. Sprint and jog in-between each light pole to the entrance off of HWY 21. On the way back jog , sprint, 5 squats. At the roundabout go up the hill(towards 160). This time Jog two poles, sprint one, 10 squats. To the entrance off 160. Circle up for 15 LBCs and 15 merkins. Jog back out. We were a few mins late getting back to Empire, but had a total distance of a little over 4 miles.
Repeat
Clean&Jerk x15 EA (each arm)
Teams of 4 – carry to each station, then switch
1. Carry the log
2. Carry the worm
3. Carry the baby angry gorilla, the shoulder bag, 2 KBs
4. Carry the casualties
Lap around Lowe’s
– Stop at guard rail to do 100 dips as a team
– Stop at opposite corner for 100 merkins as a team
– Stop in front of shed for 100 burpees as a team
– Stop at railings in front of empire for 100 supine pull ups and 100 flutter ruck presses as a team
Drop the coupons off at the truck and then
– Line up by Empire Pizza and Bear crawl to the first line, then double time the rest of the way
– Repeato on the way back
Overhead carry rucks back to COT – Dark Helmet
Power (almost an) Hour-
80s 90s 00s Rock songs blaring and changing every minute… so EMONTM (every minute on the minute) for 22 rounds: 3 plank jacks, 2 burpees, 1 squat jump, side shuffle total ~30 yards there and back… then EMONTM for 20 rounds: 3 burpees, 2 peter parkers, 1 jumping lunge, side shuffle total ~30 yards to and fro… mosey back to COT.
*Note: 104 burpees completed
Paired Pax off with someone they did not know in group of 2 or 3. Each group started on exercise 1
and moved clockwise around to each cup. Once they finished the first round, they would move on to the
next exercise in round 2.
Exercises Included:
Merkins
SSH
Low Slow Squats
Bobby Hurleys
Kraken Burpees
Prison Cells
Burpees
Carolina Dry Docks
Dive Bombers
Wide Arm Merkins
Diamond Merkins
Box Cutters
Hello Dolly
Flutter Kicks
Jump Squats
Bomb Jacks
Plank Jacks
American Hammers
Monkey Humpers
Imperial Walkers
Overhead Claps
Mountain Climbers
Squats and several others
Indian Run with a 10 merkin drop from the front. Once pax completed ten the next line leader would drop, give ten and catch back up to the line. Repeat all the way back to COT.
Finished up having pax holding a cup. We had three cups flipped over on the ground. I spoke to filling our cups daily from the Lord relying on his grace and mercy through his word. The three cups on the ground represent the brothers that need our support and the Lord for daily guidance. If we leave them turned over they will never come to see the true love of the Lord. So remember reach out to those pax that you have not seen in a while and see how they are doing. The Lord fills our cup daily so that we can be a blessing to those he puts in our lives.
Psalm 23:2
Aye
Riddler in for the Slow Burn
One of the biggest BB’s I have ever read! Great job guys!