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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Sparty Start

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Short mosey run

Warmup: SSH (20xI/C); windmills; Imperial Walkers; Moroccan N/C; Low Slow Sqts; big arm circles; peter parkers; plank stretches

Thang 1: Mini-Spartan:
Start at bottom of hill, run up to pull up bars, do 10 pull-ups, then out to the street and crawl under the barbed wire (2 wires), then farmers carry cinder blocks about 100 feet out and back, drop blocks, back to the bars and do 10 toes-to-bar, run back to bottom of the hill and rinse/repeat.

Barbed wire detail:
Two cinder blocks staked horizontally, string a cargo strap across to another stack of two cinder blocks.

Place a second set of barbed wire ten feet further down. Two-block height worked well in my opinion, it’s a real crawl underneath and not a bear crawl. Top view:
[]——-[]

[]——-[]

Side view:
________
꙱ ꙱
꙱ ꙱

Thang 2: Spear throw
Target was a red bucket. Stand 3 parking spots back and throw.

Run up to shovel flag.

3 burpees just for fun.

Fini
COT

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Next Play!

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My SL bro had the Q stick for Soul2Sole this morning so we planned a mini convergence the night before…

WARMUP: Dynamic warmup including some mosey, some toy soldiers, high knees, and butt kickers

Then met with the Soul2Sole crew at entrance to football stadium and circled up for SSH, WM, IW, MNC, LSS all IC.

THE THANG: S2S brought their rucks and sandbags to the party so we utilized them in a mini-DORA.

5 groups of 3 PAX
50 burpees – while 2 of the PAX did overhead rifle carry up the hill with sandbag/ruck
100 squats – while 2 of the PAX did farmers carry up the hill with sandbag/ruck
150 merkins – while 2 of the PAX did bear hug carry up the hill with sandbag/ruck

arranged into 3 groups of 5 PAX and rotated throwing the sandbag up and down the hill

S2S left back to Kingsley about 540 so I had 20 minutes left

Headed for the steep hill that leads to the handicap parking/entrance to the football field

mosey to bottom – crawl bear to the top – bunny hops to the bottom – 20 LBC IC – sprint to the top – bear crawl to the bottom – NUR to the top – 20 flutters IC

mosey back toward COT with a few stops:
1. curb work including calf raises, dips, and curb taps all IC
2. parking lot work including walking lunges, reverse walking lunges, burpee broad jumps
3. Wall work including wall sits with MNC, and toe taps

MARY: about 30 seconds of plank moves including left and right arms to sky, 6in, and honeymooner

ANNOUNCEMENTS: survey, convergence sept 28, IronPAX

COT: yup

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Leadership Isn’t Easy and That’s Why F3 Exists

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WARMUP: some chatter about morning mental state, college kid stress, and a weird smell in Kingsley. Then we launched.
THE THANG:
A lap around Kingsley for 1 mile
11s of Derkins and Dips
A lap around Kingsley for mile 2
11s of Step ups and Sumo Squats
A lap around Kingsley for mile 3
11s of Parker Peters and Am Hammers (post workout bc we times out)
ANNOUNCEMENTS: 12 th anniversary convergence on 9/28
COT: good times sharing about our first posts in F3, memories of impactful Kotters like Red Banjo and Santini, the story of OBT innovating to support DD in the launch of The Fort. When we’re called to lead it will be hard. We will have questions and doubts. Rely on strong discernment listening to friends and family, watching for signals and signs from Life and leaning on prayer to find the signal amid the noise. It’s not easy. And that’s what F3 pax are called to — Acceleration is never easy, we just get stronger.

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Wheels Up @ The Pond

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WARMUP: Not really.
THE THANG: Run the .5mi loop around McCammon, Clebourne, Main St back to the flags.
Peter Parker, Parker Peter, Mountain Climbers, Merkins
Run up Massey to Sisk Memorial
10 Box Butters, 15 Flutters I/C, 20 LBCs (really 40)
Run down the hill and back up to Sisk
10 Box Cutters
Run down then back up to Sisk
20 LBCs
Run down and over to the steps at light
50 Calf Raises
Run to the Church lot on Harris
10 W.A.M., 10 Regular Merkins, 10 Diamonds (hands almost touching-Band Camp)
Run down to Harris St Park
15 Gas Pumpers
30 Dips
Run all the way up Jackson to 160 and take it in to COT.
MARY: See above
ANNOUNCEMENTS: Read the BB
COT: 5th Core Principle

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Round Up the Cattle

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Since it’s The Ranch, I wanted to do something Yellowstone-inspired. This was my attempt. I can’t say my “best attempt” with a straight face.
WARMUP: Run a lap around the campus (about .8 miles), then some SSH and Windmills
THE THANG: Lots of rounds of Catch Me If You Can. This was designed as a partner workout, but we modified it since there were only three of us. One person did the exercise below, and the other two ran around the drop-off loop until catching the person doing the exercise and switching off. Since there were only three, we got way more miles in than anticipated, but as I was a substitute Q and today would have been my run day, this worked out well.
Lap 1: Bear Crawl
Lap 2: Karaoke
Lap 3: Burpee Broad Jumps
Lap 4: Lunge Walk
Lap 5: 5 Merkins, take 10 steps
Lap 6: Duck Walk
MARY: American Hammers, Gas Pumpers, Flutters, LBC’s
ANNOUNCEMENTS: Light on announcements as we start the school year, but we are looking for it to pick back up as more D2D Fundraisers begin to pop up.
COT: Stays in COT

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We arent the 95%

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WARMUP: mosey, inch worms with merkins, lunges and squats.
THE THANG: lots of sprints with flutters. Zipper merkins. 7s with merkins and squats. Quick dora. More sprints.
MARY: more flutters and merkins
ANNOUNCEMENTS: read newsletter
COT: lots of gratitude for F3

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Kindley Run

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WARMUP: run
THE THANG: Route. Run to new Kingsley down to Sunbelt Parking lot back up accross 160 to run the Old Kingsley loop and back to new Kingsley. Most of the runners stayed doing loops and the new Kingsley. Special guess ran with me (Denver, my Dog :walking-the-dog:)
MARY:
ANNOUNCEMENTS:
COT:

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Partner work and back to the basics

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WARMUP: SSH, Burpees, Merkins, Mt Climbers, Peter parkers. Run around the main building to the starting point.
THE THANG: partner work accumulative count, parter one runs around half of the building and partner two starts the first exercise keeping the count for partner one to continue after come back.
Exercies: 50 burpees, 100 merkins, 150 CDD, 200 BBSups, 250 LBCs, 300 squats, 350 jump squats, 400 Sumo Squats, 500 SSH. Most of the PAX got to the sumo squats and a couple got to the SSH. Go back to COT, everybody got between 2-2.3 miles run.
MARY:
ANNOUNCEMENTS:
COT: handled by Site Q.

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Use your manners

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WARMUP: mosey around loop with dynamic stretching at times.
THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and shoulder taps, mosey to hill burpees bear crawl burpees. All done while wearing ruck.
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers and praises

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