Slowly we Burn

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11 plus 2 runners at Slowburn. A bit light eh? Too cold? or you just too fit already? Whatever, you only get me every so often …. if you weren’t there, you missed it.

Welcome, Intro, Disclaimer, Mosey

Warm up; 15x OH Clap, 14x Windmill, 13x LBCs IC, 12x Morrocan NC, 12x LSS, 11x Hello Dolly, 10x CDD, 10x Imperial Walker, 10x Freddie M, 10x Scorpion DD (this is the first time AM tried to Q jack), 10x Hillbilly Walker, 10x Dying Cockroach

Mosey, 4 corners; 20x Mt Climber, 2 burpees in the middle, 20x LBCs IC, 2 burpees, 10x Squat Jumps, 2 burpees, 15x Flutter IC, 2 burpees (this is the second place AM tried to Q jack)

Mosey to the back of Lowes 10x3x Calf Raise, 10x Dips, 10x incline merkins

Mosey around Lowes and back out the other side for the Greatest Hits
10x Mahktar N’Diayes
1-4,2-8,3-12 Matt Foley
10x Travolta
5x Richard Simmons (on request from Wide Right)
10x Monkey Humper
10x Shoulder Taps
49x OH Claps IC

Mosey, 4 corners; 10x HR Merkins, 2 burpees, 10x BB situps, 2 burpees, 10x bombjacks, 2 burpees, 10x2x Scorpion DD

Circle up, cool off; 15x Morrocan NC, 15x LBCs, 10x OH Claps, 10x Freddie, 10x Air Press, 10x Rosalita, 10x LSS, and finally 10x SSH

Than you Hootie for the opportunity to lead

Looks like we made it,

Barry Manilow

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2

In-flight February

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  • QIC: Anchorman/Barry Manilow
  • When: 02/04/2019
  • Posted In: Pre-Blast

YHC always claimed he would never be a runner but with the encouragement of the Pax I completed my first 1/2 marathon in December.  Now it’s your turn to run Forrest.

If you don’t like running or find yourself as the 6 at boot camp, join us for In-flight February.

Barry and I will be leading a group on runs every Monday and Wednesday in February, culminating in you running the Joe Davis 5K in March.

Yes, even you can do it.

We run slow and will walk when you need to.  A blade only gets sharper by rubbing across a stone.  This is your stone.  Get sharper in 2019.

 

What you need to do:

 

Step 1 is to sign up for the race:

https://joedavisrun.racesonline.com/

Step 2 is to join us every Monday and Wednesday @0515 Starbucks Baxter.

#getbetter #isi

 

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8

Always Play the Hits at Footloose

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18 at Footloose on a cool morning.
Welcome, intro, disclaimer, lets go
Mosey down the hill to the lot across from FM Church of God

Dynamic warm up back and forth across the lot, exercise 1/2 way, jog it out to the other end; butt kickers, high knees, toy soldiers, squat walkers, windmill walkers, soccer knees out, backwards run, powerskip, bear crawl, crawl bear, 50%, 50%, 75%, 75%, 100%, 100%

Jonah Hill (3 broad jumps, 3 merkins, 7 times)

Suicides across the lot, LSSx10x3, CDDx10x2, BB situpsx10x1
Suicides across the lot, Imp Walkerx10x3, Merkinsx10x2, LBCsx20x1

Circle up for the GREATEST HITS
Mahktar N’Diayes x 10
Matt Foley (1 x animated squat, 4 x Dying Cockroach, 2-8, 3-12)
Travoltas x 10
Monkey Humpers x 10
Shoulder Taps x 10
OH Claps x 49

Split the group, 1/2 snake the church stairs, 1/2 do the exercise, flip flop x 3
inchworm merkin squat jumps (that’s one thing)
merkin clock
bombjacks

Mosey back to First Baptist lot, Dynamic cool down, squat walkers, soccer knees out
Final exercise: SSH x 10

Thank you Beacon for the opportunity to lead

Looks like we made it,

Barry Manilow

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4

Nothing but Poopdeck

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I have been skipping Thursday’s of late because I almost always work from home that day and have been choosing to sleep in a bit and go for a run as a change of pace so it was nice to come back here.  I believe the Poopdeck was the 2nd “Lake Wylie” AO I ever posted.

It was chilly this morning and felt even colder because of the recent warm weather we’ve been enjoying, but that didn’t stop the other 8 PAX who joined YHC for some fun at the Poopdeck.

I gave a better-than-usual disclaimer since we welcomed back kotter Twitch and we did and Indian Run/5 merkin mosey to the upper parking lot.

CoP

  • Windmills (Abe Vigoda) x8
  • SSH x25
  • Low-Slow-Squat x12
  • Plank (1-2-3 count to x12)
  • Into 6″ Plank (1-2-3 count to x12)
  • Crab Cakes x10
  • Diamond Merkins x5
  • LBC x15

I chose a distance of about 50 yards (between 2 light posts) for the remaining routines.

Partner up, the 1st routine consisted of crawling under and jumping over.  1 PAX would be in plank position while his partner crawls under him, then he drops to 6″ hold while his partner jumps over.   Back to plank and you get the idea. Repeat x10 and then both he and his partner would Bear Crawl to the other light posts and the other PAX would perform the exercise before Bear Crawling back to the 1st light post again.

Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post.  Mosey back (this was the break).  Repeat.

Next up, I had one PAX plank again while the 2nd PAX did 10 incline merkins with his hands on his partners back while he holds plank.  Once finished, crab walk to the light post, swap, repeat, and crab walk back.

Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post.  Instead of the Mosey back I just had them repeat the 10 Burpees and sprint back “AYG” to the 1st light post again.

The last set consisted of decline merkins x10.  1 PAX would hold the legs of his partner while he did merkins (wheelbarrow merkins) and the PAX holding the legs would do x10 Squats.  Once complete, wheelbarrow to the lightpost, swap, repeat, and wheelbarrow back.

Then I told all the PAX to do 10 Burpees “OYO” and run “AYG” to the 2nd light post.  Repeat.

I then told half the PAX to hold Al Gore while the other half did 30 squats and then vice versa.  We then did a lunge walk about 100 yards or more before the mosey back to CoT.

We had 2 minutes to spare so I called on Ice-T for some ab work and we did 10 Big Boy sit-ups OYO, I called out x10 Hello Dolly’s IC and Twich finished us off with 10 American Hammers.

Well done everyone.

CoT

Ice breaker this weekend, Pre-Blast for the Yeti is out, Qsource on Wednesday and Saturdays.  Prayers for Iced-T’s grandmother and health for all those that are sick and still getting back in the groove after the holidays.

Thanks for getting me back out to the Poopdeck Peg!  Hopefully you can make it next time!

-Flux-

 

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1

5 at the Hive

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Five at the hive for a rainy day with just enough space to stay dry.  It was a great morning of fellowship exploring our words from last year and looking ahead to next year.  Thank you for the opportunity to lead!
Warm up: (High Intensity) – High Pace Mosey between exercises
– SSH 101
– Seal Jacks 50
– Cherry Pickers 30
– Imperial Walkers 20
– Merkins 10
Interval AMRAP: (Partner Up) 1-min per station (6 stations) switch partners after each round
  – curls
  – squats
  – triceps extensions
  – pass through lunges
  – Clean & snatch
  – calf raises
15 Min AMRAP – Pick your poison – count total reps
  – KB Swing
  – Shoulder Press
  – plank row
  – vertical chest press
Ended with some Mary!
Great morning!
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1

The Yeti 2019 Preblast

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Alright y’all. It’s that time of year where the temps start to dip and the elusive Yeti rears it’s ugly head. The Yeti is a signature event for The Fort and this will be it’s 4th installment! As an ode to simpler times, we are going OG and using the original route with a little twist. Ruckers, Runners, Bikers and everything in between are welcome. There will be shirts! There will be patches! There will be several beatdowns!  And there will be P-A-I-N! Mark your calendars for 2/23/19! It’s on!

THANG:

Date: February 23rd, 2019
Start: 5:00 AM (Ruckers)
6:00 AM (Running Group)
6:30 AM (Run/Bike Group)
Finish: 10:00 AM (Estimate)

2nd F at Dixie Pig immediately following the event (still working this out with the restaurant)

Route
Run: Pantheon to Old Ballroom (next to Hardees on Gold Hill): 3.0 miles
Run: Ballroom to Coop/Badger Den: 3.5 miles (6.50 mi run)
Bike: Coop to Run N Gun: 6.0 miles
Bike: Run N Gun to Pantheon: 5.25 (11.25 bike)
Total: 17.75 miles (probably more like 18-19 miles)

Twist-YOU MUST READ THIS: For anyone willing to go the EXTRA #ZIMAMILE, there’s an additional patch waiting for you at Alcatraz. All you have to do is run there and back AFTER YOU HAVE COMPLETED THE YETI! Not everyone has the stones for this after 18 miles but I know there are a few stu…I mean beasts that will go for it. I mean it’s a rare patch, so…

Logistics
Ruckers: Just do your thing, you do anyways! Recommended start of 5:00 AM

Running Group: Show up to Pantheon no later than 5:45 AM for Prep and BOM. COP will starts at 6:00 AM.

Run/Bike Group: Show up at Pantheon no later than 6:15 AM for Prep and BOM. COP starts at 6:30 AM. Plan on dropping your bikes off at the Coop between 5:30-6:00 AM. Don’t hit any PAX on your way to Pantheon.

Relay Notes: If you are participating as a 2-man relay, the process is very simple. Both Pax show up at Pantheon. 1st Runner departs while the 2nd Runner drives car to the next pain station/AO. Complete the pain station as a group and then 2nd Runner departs while the 1st Runner drives car to the next station. Sounds complicated but it’s really not!

Biker Notes: Obey all posted signs and travel with traffic

Sign up for the Event HERE 

Buy a shirt HERE

Yeti 2019 Patch = $5
#ZimaMile Patch = Embracing the Suck/No Money Accepted

This will be an epic event as always. Come get your patch or patches if you dare!

Aye!
Zima and The Wegs

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38

“Is this a typo?”, said Grantan. “A long time coming”, said the new Nantan. “Hey man, you tha Q,” said Bonsai.

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Thanks Shady for the chance to VQ. We had 21 PAX at this Block Party. I felt the love and encouragement, made it fun and invigorating. A slight chill on this early 2019 morn also added some vigor.

The first Mosey took us to a lot too close to potential noise ordinance violation, so we audibled to Founders, where the warm-up Windmills, Little Baby Circles, Imperial Walkers, and Hillbilly Walkers ensued. I purposefully passed over the traditional warm-up SSHs, trying to save legs for what came later.

I then introduced a Dora, had two exercises planned for it but one PAX said, “Where’s the third?” So Doras typically involve three exercises I learned, VQ mistake, but then Bonsai chimed in, “Hey man, you tha Q.” So we partnered up and settled in for 100 LBCs and 200 Flutters.

Then a circuitous Mosey route around the bank across the street to the lot below the old Springs complex. Ab work: a Captain Thor 1:4 up to 10 big boys and then Rosalitas in cadence, in Spanish, like they should be shouted.

Then a Bear Crawl up the Hill to the upper lot where we circled up for a word on Accountability. In short, the point: accountability is about more than sharing our brokenness, about more than sharing our struggles, but sharing our dreams and desires and ambitions as we say to one another, “Go for it, brother!”

And then, the beat down. 22 was the operative number, Lunge Jumps and Merkens the mix. It went down like: 20 LJs, 2 Merks; 18 LJs, 4 Merks; 16 LJs, 6 Merks…and so on, down to 2 and 20.

A third and final Mosey then to the COT. Remember QSource. Remember Joe Davis. PAX hopeful for new job opportunities. Sugardaddy’s daughter Caroline going Legally Blonde this week:) Pray for her Elle Woods debut.

LAST WORD: About half way through with us all holding a Chillcut, I shared my one word: Deeper. Going Deeper for me means caring for my soul well this year. But how? I’m gonna pursue better and more beautiful inputs. Yes, I’m talking about reading better literature, listening to better stories, discovering beautiful art and landscapes that inspire me. But better and beautiful abounds when I’m engaged with my 2.0s, and M.

Oh, and this is the mountain if any of you want to “go for it” with me.

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6

The Colosseum

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Disclaimer.
Mosey to get heart pumping, circle up for warm ups 10 of each of the following SSH, Imperial Walkers, Hillbilly walkers, Mtn. Climbers, Cherry pickers.
Mosey to side of school bear crawl halfway down breezeway get to benches 10 dips in cadence, 10 box jumps, 10 derkins
rinse and repeat x 2.
Mosey to basketball court four corners 10 merkins lunge walk to next corner 10 squats get all four corners.
Mosey to wall. Peoples chair while we work through the pax with each person bear crawling to the end. flip flop for balls to wall.
Mosey to light poles. split into 2 groups. group 1 run to light pole and back while group two does burpees. rotate through the following exercises. burpees, flutter kicks, bomb jacks, lbc’s, ssh’s.
Mosey back to COT do 16 American hammers.
Announcements read your newsletter.
Prayers and praises

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0

Balls of Gloom, Inaugural Edition

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With a new year, YHC wanted to try something new at Quagmire. I’ve been tossing around ideas, and having some sort of benchmark workout – like the Board of Pain – that is straightforward to work through but also a good workout seemed like a good idea. So, for the month of January, we are rolling out the Balls of Gloom using the red balls outside Target. Poorly advertised, but there will be more opportunities.

Ten PAX showed up for the inaugural running of the BOG (get it? Because it’s Quagmire?). Quick explanation, brief disclaimer, and off we went on a quick mosey to the lot in front of what used to be Books a Million (that’s closed now, apparently). Some side shuffles (sorry Shady, there’s a bump there), high knees, butt kickers, and toy soldiers thrown in for good measure.

Warm up with SSH, windmills, Moroccan night clubs, and maybe something else but I can’t remember.

Mosey to Target and get going…

Balls of Gloom

The idea is simple. Workout is AMRAP for 33ish minutes, you v. you. Exercise posted on each of 10 balls, run between balls, and then run a lap from the stop sign, out to the road between Target and Kohls, around behind Verizon, and back to the start. Rinse and repeat. Try to beat your best next time.

Exercises:

  • 10 burpees
  • 20 merkins
  • 20 squats
  • 40 LBCs
  • 20 CDDs
  • 20 jumping lunges per leg
  • 40 Hello Dolly
  • 20 werkins
  • 10 squat jumps
  • 10 burpees

ChaChing and Bones knocked out four complete rounds with the run at the end and got into the burpees for round five. Three more PAX completed the burpees at the end of round 4 but not the run. Remaining five were somewhere else in round 4. All pushed hard and did great.

Quick mosey back to COT, arriving at precisely 0600 (after being stalked through the parking lot but a vehicle that seemed lost).

Looking forward to doing better next week. You should join us, at least for one, and see what you can do.

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1

Let’s do Pull-Ups at Crow’s Nest

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Today was a great chilly morning for my first post of the year!

Disclaimer at 0515 and straight into a mosey which included high knees, toy soldiers, and broad jumps (mumblechatter already? this should be good)

Ran around to the far back parking lot and did some warmup
Windmill
Imperial Walker
Carolina Dry Dock
Hillbilly Walker

The first routine would be a rough 100m sprint, then 10 pull ups, 100m sprint back and 10 burpees
We repeated this a few times changing the transportation mode
NUR 100m
bear crawl 50m

Then came the main Thang
Partner DORA 1-2-3-4 using a timing mechanic of 3 pull-ups
100 hand release merkins
200 Big boy sit ups
300 Monkey Humpers
400 Squat Jumps

Squat Jumps were somewhere higher than 100 for all groups before we Omaha’d and ran back to CoT…. almost

A good long Balls to the Wall was in order and then 5 burpees to cap it off

CoT
IceBreaker at the Dragon in York on Saturday!!! 0530 StartEx (5k obstacle course, you can do it 1-4 times with a partner or by yourself, however you want to tackle it)
QSource Week 0 convergence recap with Week 1 kicking off this week at Bagel Boat after The Deep
Lake Wylie is looking to fill some P200 relay race spots, ask around
IceT is on a flight to Florida for a family funeral
Two Ferns has some family medical operations coming up next week
QBert is beginning home schooling for IronMan

Aye!

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