Category: Slow Burn

Not Naked, Not Afraid, Just a VQ with a Crew

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Slow Burn was smoldering this morning with 23 strong men choosing the gloom over the ‘sack & supporting YHC for my VQ! Some special guests were among the group: 2 PAX made the trek from Metro, and we welcomed our newest FNG (Cousin Eddie), EH’d by Rebel. Conditions were great – sky was clear & the rain last night cleaned the streets off for us, but also washed away my exercise notes from the curbs (lesson learned & more on that later)! It was the perfect setup for a VQ…

Started with the 5 Core Principles & Disclaimer, then got right to it.

WARMUP:
A short mosey around the parking lot
SSH x20
LSS x10
Alternating Lunges x10
Slooow Merkins (3-count down) x10
Imperial Walkers x10
Token Burpee x1

THE THANG:
Today was a somewhat of a hybrid of Pearls on a String / 11’s

Started at the 1st Street Light in front of Lowe’s Contractor Parking/Pickup
First “Pearls Set” was 10/ea: Merkins > LBC > Squats > Flutters > Big Boys > Plank Jacks
Then the “11’s Hybrid” component, which was 1x Flying Squirrel
Mosey up the road to the 3rd Street Light (back toward Empire Pizza)

Next was 9/ea of the Merks > LBC > Squats > Flutters > Big Boys > Plank Jacks
And 2x Flying Squirrels, then Mosey back to the 1st Street Light

Mosey & Repeat: 8/ea + 3, 7/ea + 4, etc. The exercises quickly moved from the main drive into the parking lot to get away from traffic. The last two rounds/sets were done in cadence – not just for my own accountability, but wanted everyone to finish together.

Short mosey back to the flag, where Mary joined us for the last 6’ish minutes. The unofficial total distance was just shy of 1.5mi (I haven’t yet joined the Strava cult).

I think the mumble chatter was good, though I was deaf to most of it as I was putting everything I had into calling exercises, trying to catch some breath in between, and pushing myself to just keep going!

Upon the clock striking 6am, the PAX graciously provided some feedback from the workout. I’ll remember to speak louder than what feels necessary (especially when in close proximity to a highway!), consult amazon to get my hands on some water-proof chalk (which sounds like it would be a parent’s nightmare… isn’t the fact that chalk doesn’t last is what makes it acceptable for the 2.0’s?!), and a Q should call an audible when needed & modify their own weinke to ensure the Q can complete it (I fumbled on completing the 9x Flying Squirrels, though I did pull it together & knocked out the last 10 when it was time)!

HUGE THANKS to Weezer – it was an incredible honor & privilege to have the opportunity to lead such an awesome group this morning. Huge shoutout & THANK YOU to Grizzly (my original EH’er) & WhatDid for making the early drive down from Metro (and THANKS to Shady for passing the note to them!). And another HUGE THANK YOU to all my PAX brothers who showed to know this morning. It was amazing having such a strong turnout! The support was more than humbling!

MARY: Yes

ANNOUNCEMENTS: Read your newsletter. 2nd F Lunch today (was today). F3 Dad’s this Saturday @ WEP.

COT: Praises & Prayers all around.

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Bed Pan Anyone? Can I Get A Towel? Star!

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We did 12 Days of Christmas in the rain.  Some rucked separately. Here’s the bootcamp:

1- Run to the back and back to cover.
2- Mak Tar Gis. How to spell?
3-Greg Jump squats
4-LBCs
5-Diamond merkins
6-Imperial walkers
7-Rosalitas
8-Slow flutters
9-Low slow squats
10-Lunges (10 each leg)
11-Merkins
12-Burpees

Welcome FNGs Bed Pan and The Admiral!

The Thrill is gone!

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PGA Championship at Slowburn

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WARMUP:
Moseyed over to the driving range where we performed a few exercises like SSH and the walker brothers. Then moved to the putter green where we did a few yoga moves to make sure we were limber so we could hit the long ball

THE THANG:
For those who are not golf fans, the PGA Championship is being played this weekend at Southern Hills Country Club in Tulsa OK. With that I decided to design a workout around golf. Using the scorecard for the tournament I used Par as the means of travel between tee to green and yds as reps. For instance, Par 4, 465 would mean we ran to the green, roughly 50 yds, then did 4 flying squirrels for the 100s and 65 American Hammers. The 100s was always Flying Squirrels. The other exercise changed each hole.

Par 3 and 5 you NUR between tee to green.

“Lightning”was seen so we had to stop after 17, but pax didn’t seem to mind to skip the last hole and head for COT
MARY: no time

ANNOUNCEMENTS: read newsletter

COT:prayers for Change Orders dad and family, prayers for Spark Plugs sister for successful surgery, prayers for Cable Guy’s family as they continue to mourn the loss of his son and grief they are working through.

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The Slo-burn climbed a ladder or two

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14 Pax accelerated into the weekend with a workout plan that offered Jacob’s Ladder, 5 of Diamonds, and a Ladder that offered burpees, Donkey Kicks, BigBoys, BombJax, and Squats.

We began the beatdown with a slow mosey that would keep the group close together and offered up some mumble chatter on the lack of ground covered with this small lap.

The group circled up for some warm-up :

SSH, Squats, Merkins, Cherry Pickers, Moroccan Night Clubs, and some stretching.  The group quickly transitioned into two rounds of a 1-minute HIIT – 10X Merks, 10XSquats, and 10x LBCs.

After the warm-up  – we partnered up with Jacobs ladder using partner merkins and partner big boys. Each rep was completed simultaneously by each partner w a hand slap for accountability.  Partner Merkins with a mosey to another side of the parking lot for the Big Boys.

Once completed, we transitioned into a modified 7 of Diamonds, ( 5 reps was the factor)  -four corners were the destination.  ( 5, 10, 15, 20 ) Round 1 – 5 Bobby Hurleys at each corner. Round two offered 10 Merks at each corner, round three offered 15 squats at each corner.  We kept the group together by adding cadence w volunteer (voluntold) random pax leading the count.  The mode of transportation was greeted w some groans from the group.  Mosey, bear-crawl, NUR, and modified lunges took us between the 4 corners.  The Pax finished the round with Flounder taking control and offering a modified version to keep the Pax guessing…..

As time was quickly passing, the men moseyed down a slight incline to be greeted with the uphill ladder as the final round.  The ladder contained 9 squats at the bottom rung, followed by 5 burpees, 6 Donkey Kicks, 7 Big Boys, and 8 Bomb Jax.

We headed back to COT for a 5 min round of Mary to close out the day.  Shout out to Change Order for breaking out the Boat/Canoe which was greeted by a time check request and more mumble chatter (or groaning)

Prayers were offered for upcoming Graduation, travels, marriages, surgeries, and overall blessing for the group.

Nice work!!

 

 

 

 

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We did the Slow Burn thing at Empire Pizza this morning. Jogged across 160 to Baxter Village Circle.

SSH

Windmills

Tunnel Touches

Imperial Walkers

Merkins

Moroccan Night Clubs

Then rann to McAlisters Deli

Partnered up for stair climbing across the street

Partner runs the staircases while other does the following:

Squats

Plank

CDDocks

Grave diggers (alternate sides)

Jump squats

Shoulder taps

Lunges

Imperial walkers

Peter Parkers

 

The fellowship was ripe.

Back to COT where we lifted up prayer concerns and praises (including Owen’s 18th Bday)

Weezer has done a great job with SlowBurn. Appreciate the opportunity.

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F3 The Fort – Adopt a Highway (#2)

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****March 5th 2022- 7:45am – 8:00am****

Men,

We have officially signed up for the Adopt-A-Highway Litter pick-up program.  Our adopted Highway is US21 from Peachstand south to Sutton Rd. (2 miles). We will have a sign installed to promote this section of the highway.  We are encouraged to complete 4 pick-ups a year (once a quarter).  All supplies will be provided.  All we need to do is show up.  The SC DOT will come out and pick up our bags along the route after completion.

**Our NEXT Clean-up date is tentatively scheduled for March 5th. (start time )  7:45 am – 8:00am**. There is no time expectation for participation.  Stay as long as needed or head out early.  Modify as needed. Plan for 2 hours if you complete the 1-mile loop.  We split up into two groups last time and met at the halfway point.

We will begin at the Peachstand (rear of the building) and coordinate.  I have 30 vests and all supplies.

Fogerty will be the main contact for this event over the next two years.

Here are some of the logistics:

• Make sure your group knows that in case of bad weather the cleanup will be postponed. Litter collection should never be done in the dark or in bad weather.
• Notify local news media who may have an interest in publicizing your group’s activities. • Remind your group of the appropriate clothing. Long pants and long-sleeved shirts and sturdy shoes help avoid scratches and irritation from poisonous plants. Light or brightly colored clothing will make them easily visible to passing traffic.
• Be sure you have all the materials and supplies you’ll need beforehand, including first aid kits.
• Check with members of your group to be aware of any allergies that might be important (such as bee-stings, etc).
• Work out a plan for what you will do in the event of an emergency. Find out what the quickest route to the hospital is.
• Park vehicles at both ends of the adopted section.

• Volunteers must be at least 13 years old to participate in Adopt-A-Highway cleanups. Children under the age of 18 must be accompanied by an adult on all Adopt-A-Highway cleanups.

The state does provide adopt-a-highway orange and blue bags.  Orange bags are for trash and blue bags are for recyclables if you want to recycle.  Your group is also provided with orange safety vests.   We do require four pickups every year, usually once every quarter.  All that is needed to be done after trash is picked up is to call or email me and I will send one of our crews to pick up the bags.

It is volunteers like you who are going to make a difference by speaking up and doing what they can to help their community.  Please let me know If you have any questions, I will be glad to assist you.

Thank you,

Sherry J. Johnson
Administrative Specialist/
Adopt-A-Highway Coordinator
SC Department of Transportation
803-327-6186 O I 803-327-6184 F
JohnsonSJ@scdot.org

District Four Maintenance
338 Robertson Road West
Rock Hill, SC 29730

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1st Annual The Fort Weight Loss Challenge

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The weight-loss challenge for 2022 has been established to create some focus on the Queen.  The goal is fellowship, accountability, support, discipline, and a little motivation.  Pax will depart on a 90-day journey beginning January 3rd, 2022, and ending on approximately April 2nd or 3rd.

There will be a buy-in and payouts to the top 3 places – determined by “percentage of weight loss”.   Uhaul has agreed to be the holder of the buy-in with a tracking spreadsheet created for each pax to help monitor their progress.  Good Luck Pax!

T-Claps to Uhaul for assisting with this endeavor!

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