Category: Slow Burn

Slow burn . . . yes really a slow burn

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A great day for a slow burn and exercises with a twister.  5 present on this glorious day.

toy solder twist

Moroccan night clubs

little baby circles

inchworm – check your ego and be honest with yourself and count your number

fast feet squat

plank jacks

dead bug

low country crab

mountain climbers

reverse monkey humpers

bear taps

some mozy and stretches to finish off the 45 minutes.

prays for those who are fighting health issues

meals on wheels – change order

this country AMEN

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Naturally Modifying Weinke at Slow Burn

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11 PAX endured the experimentation of a naturally modifying workout.  My name.  Nothing official.  Goal was to allow those PAX that wanted to push themselves without holding them back or making the 6 feel like they had to overdo it to keep up.  More to come.

Warmup

Short Mosey

SSH, Moroccan Nightclubs, Cherry Pickers, Arm stretches, Windmills, Leg stretches, Plank, Downdog and stretch calves, Honeymooner

The work – Q picked a target.  All PAX would run for it.  First on there turns around and pickups all other PAX as he runs back to the 6. Once the groups reaches the 6, Q calls out an exercise.  Rinse and Repeat until COT.

Merkin

LBC

Derkin

Flutter

Inerkin

Freddie Mercury

Low Slow Squat

Rosalitas

Maq Tarsa

Hello Dolly

Dips

Burpees

3 min of Mary at the flag

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Preparedness- Are You Prepared?

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Attn #HIM of the The Fort and Lake Wylie,

Preparedness is discussed in Foundation Point F5 of the the Q- Source.  As Defined Preparedness is: Getting Ready for the Expected While being Ready for The Unexpected. This is an all encompassing need to us as men.  It is valid in all parts out our lives;  Father, husband, boss, team member, Site-Q, WO Q ect.

The purpose for this pre-blast is in regards to life saving measures that Pax can take in the event of an unexpected medical emergency at home, work, or at an AO.  We have talked about it in Site-Q Meetings and at the last Invergence.

Last week HomeBrew ,a Pax from Lake Wylie, who is near and dear to our hearts, had just this type of medical emergency come crashing down on him after his 2.0 suffered a Febrile Seizure and stopped breathing.  He had no training but HAD to ACT. So he mimicked what he had seen on TV and was able to revive her before EMS was able to arrive.  Good On Ya for maintaining a cool head and doing what needed to be done.  CPR and Faith in the Sky Q is what saved her life.  I have maintained CPR/AED/First Aid certification for 6-8 years now for work.  I feel better knowing that if I am put in that sort of situation I have at minimum the base knowledge to try and keep someone alive till EMS-Fire arrive on site to take over.

Here is what HomeBrew and I are proposing.  This will be a friendly competition between The Fort and Lake Wylie regions.  From 4-1 to 4-15 every PAX from either region that completes certification or re-certifies in CPR/ AED/First Aid he and I + the Nan’tan and 1st F Q will complete 5 burpees.   The region that draws the most new or recerts will pass that number on to the “Loser”, but honestly- Who really loses in this situation? IE The Fort get 30 pax LKW gets 20 pax = LKW will do 150 burpees. The Fort will do 100. As you all know, I HATE BURPEES, but have committed to drive action across the regions.

The Certification I have been using comes from NationalCPRFoundation.com.  It is Red Cross compliant and should take between 30 mins to 1 hour to complete.  It is free unless you decide to purchases the hard copy certificates.  We will require a screen shot/ picture Tweeted or slacked to both HomeBrew and myself of the completed training for a CPR/AED/First aid at the end.  It will be added to the spreadsheet we will use to document Pax completion. The certification is good for 2 years.

It is highly recommended that All Site Qs get on board with this effort, but all PAX can benefit from this training. What better way to show leadership than making sure the Pax that Post to your AO know you have that training and are ready to act in the even that someone goes down.

Please join us in this and lets Ensure we are Prepared for the unexpected. Stay tuned to TwEETAR for a message from Homebrew.

Thanks

Duck Dynasty  🦆👑and HomeBrew 🏠🍺

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Cindy shows up at Slow Burn

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It was nice to get out into the gloom on Friday for a mildly foggy start at slow burn.  A little pre-work at the lower parking lot set us up for a back to the basics beat down.  Shout out to Twister for inviting Cindy to join us for the morning.  We started out with the disclaimer and intro and moved on to grabbing our coupons and moseying down to our first stop.

A quick call to circle up for our warm-up that encompassed:  Side straddle hops, windmills, Moroccan night clubs, imperial walkers, hill billie walkers, and overhead claps.

Now on to the meat and potatoes of the workout with a little 4 corners and our coupons.  Each corner had 5 exercises starting with 10 reps per exercise at each corner. We did the first 2 exercises and moseyed to the next corner with Cindy.  After the first round of corners we took a lap around the building to let Cindy get some rest.  Round 2 for the remaining 3 exercises at each corner.

Somewhere in between there we had a short plug for shieldlocks and the importance of having accountability with each other.  A very important part of leadership and growth.

If you are curious the four corners and exercises are below:

  1.  Side Straddle hops, Shoulder taps, flutters, triceps and squats
  2. Mountain climbers, merkins, Big Boy sit-ups, chest press, calf raises
  3. Peter parkers, wide arm merkins, curls, monkey humpers
  4. Overhead claps, Carolina dry docks, Freddy Mercuries, overhead press, sumo squats

It was great to be out with the PAX and have to opportunity to lead.  Thanks Twister!

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Heads Or Tails

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Friar Tuck put it out on Slack that he needed a substitute Q for Slow Burn today. No one had responded so I figured i would take my 2nd Q in a 2 week span. Im starting my taper for my upcoming 50k next weekend and figured it would be a great way to keep moving. Before we started workout i gave Trucker a coin and told him the fate of our workout rested in his hands. Heads was Dora 1,2,3 and Tails was Baxter stairs. It was tails so we moseyed to Baxter corner beside McAllisters.

 

Warmup

Hill Billy Walkers 20

Merkins 10

Windmills 9

SSH 11

The Thang

Everyone grab a partner. One partner stays on bricks doing exercise while other runs across street up stairs across the front of building back down steps to relieve partner and flip flop.

Exercises are as follows:

Hand Release Merkins

CDD

Squats make sure hands smack the ground.

Flutter Kicks

Rosalita

Box Cutter

Monkey Humpers

Freddy Mercury

 

We ended the workout 10 minutes early for some Broga. There was so much moaning and groaning going on from the Pax that it sounded like we where in the maternity ward at the hospital. Stretching is so much overlooked and we need to do it daily especially with what we put our bodies through. A Broga only AO will be coming in the near future.

Thanks for letting a trail runner Q today Twister. We got 1.71 miles in so it was a good all around workout.

Love You Guys, Stang

 

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Braving the “elements” at Slowburn

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By now, it’s a well-traveled story about the threat of inclement weather for our Friday AM post at Slow Burn. Fortunately, 10 other men joined me as we decided to give it a go anyways. After some comments the perfect road conditions, attire and an assessment by Pusher, we circled up.

Greeting…check
Disclaimer…check.
Mosey…check

We got to our first spot for our oh, so creative warm-up in the Lowe’s parking lot:
Moroccan Night Clubs
Wind Mills
Squats
Side Straddle Hops
THEN DO IT ALL AGAIN
Moroccan Night Clubs
Wind Mills
Squats
Side Straddle Hops

Mosey to the Lowe’s wall (you know the one where we keep it vertical via our backs while in the seated position. Yeah, we did that but here’s the twist:
We started with a 60sec plank (plus/minus)
PAX on the wall and starting at one end, each man would come off the wall for 10 Merkins then return to the wall. We did that through our 11 PAX.
Another 60sec plank (plus/minus)
PAX on the wall and starting at one end, each man would come off the wall for 15 Dips then return to the wall. We did that through our 11 PAX.
Final 60sec plank (plus/minus)

Mosey to the “smokers” parking lot next to Persis for the first mini Ab Lab
Flutters
Heels to Heaven (or modify to knees to Heaven if needed)
Grave Diggers (left & right)

Dora (Persis to Empire): Get a partner for the following:
Partner 1: 100 Carolina Dry Docks
Partner 2: Run to Empire Pizza and back

Partner 1: 200 Dips
Partner 2: Run to Empire Pizza and back

Partner 1: 300 Bent Over Rows
Partner 2: Run to Empire Pizza and back

Back to the smoker’s lot for the rest of Ab Lab:
LBC’s
Peter Parker
Parker Peter

Mosey to the parking lot in front of Empire Pizza:
3-tiered gassers but upon the return from each tier:
Tier 1: 5 Merkins
Tier 2: 10 Merkins
Tier 3: 15 Merkins or 5 Burpees

Take it COT.
Announcements: Read your newsletter that comes out on Sunday cause there’s a lot in there. Doty Run, BEYOND restarting in March.

Prayers: Recovery for Cash, Marriages, Co-worker fighting cancer, Friend’s daughter

Hootie & Twister…THANK YOU.

Maximus

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LOVE

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5 PAX showed some love to YHC on valentine’s morning to burn some calories prior to dinner and sweets with their M. Seriously, does anyone love Trucker? I was sad no other PAX posted to see what LOVE is all about.

Mossy to Lowes for some COP

Start at a light pole and complete LOVE:

L = Lt. Danger: lunge, squat, merkin from one light pole to the next (longer than you think) pun intended

O = One legged burpee: at light pole do 5 per each leg

V = V-Ups: 10 reps

E = E2K (elbow to knee sit up) 10 each

Run back to starting light pole and rinse and repeat 3 times

Mossy to Empire parking lot for marry:

Monkey Humpers, hello dolly, rosalitta, peter pointer, box cutter – El Diablo stepped up and Q’d a round of peter pointers!!

Mossy to COT

Thanks Twister for letting me lead and for you posting on the eve of the Dam to Dam relay. To PAX who didn’t post, there will be no love for you 🙂

Peace

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PRE-BLAST: The Brotherhood of the Traveling Pants (AKA: #BTP)

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Willpower is only the trigger to get a person started on a positive habit (#Brick). In order to maintain and continue #Bricklaying, a person needs to change the mental and physical environment in which they live, so that the habit can develop the “muscle memory” needed to go the distance. My #DRP list is lengthening, as is my ability to have #IMPACT in the men around me, and the following is intended to continue to put me on the right trajectory.

For the year of 2020, my word is “GO”.  In an effort to continue to #Accelerate my 1stF, and beginning on 1/6/20, I am instituting (for myself and anyone who wants to join me) an EC (Extra Credit) 15 minutes (of Boot Camp or running, or maybe even Broga) prior to every 45 minute workout. I will tweet and Slack the location with the hashtag #BTP the day before for those who wish to join me. (It’s a way to “trap” myself into an accelerating habit…)

For example, Monday I usually hit Honey Badger which is an hour workout. There would not necessarily be an EC prior to this (though there could be). Tuesday, I will be at Golden Corral. At 0500, I will begin an EC portion of the workout for those that want to join. It will launch from the same AO, and will be back at the AO in time for the 0515 normal start of the Post.

Clear as mud? Good. Ask me your questions. Otherwise, check your Twitter/Slack and #Accelerate with me.

Helmet, out.

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Litter Bugs and 4 Corners

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Birthday Q with a good crowd. Humbled.

Mosey to the big lot by Empire, the plan was to do some dynamic warm-up, unfortunately, one large vehicle kept me from setting up the majority of the morning here. Little did we know that dodging trash was another thing.

Back and forth across the lot
high knees, butt kickers, windmill walkers, squat walkers, karaoke L, karaoke R, toy soldier
…. and enough dodging trash, mosey over to the Lowes lot
power skip, bear crawl*2, 75% run, 100%, 100%

mosey to the lot by Persis and circle up
Freddie*10, Morrocan NC*10, Carolina DD*10, OH clap*10, dying cockroach*10, richard simmons*10, HR merkin*10, imperial walker*10, LBC*10, hillbilly walker*10, flutter*10, LS squat*10, shoulder tap*10, windmill*10, rosalita*10, calf raise*2*10, Travolta*10, monkey humper*10

split in 4 groups for 4 corners, hit a corner, back to the middle for 5 makhtar n’diayes between every corner, corners included
10 stationary lunge, 10 shoulder taps IC
10 inchworm, 10 SSH IC
10 scorpion DD IC, 20 OH claps IC
10 HR merkins, 10 hillbilly walker IC

Find some grass for a full 10-40 Jack Webb (with a couple on the backtop)

Little did I know that at this point there was some expectation of a Matt Foley (Jack’s less intelligent younger brother) … we’ll do 2 next time

back to 4 corners, flip the boards for a second round, no middle this time, clockwise rotation
10 hello dolly IC, 10 seal jacks IC
10 donkey kicks, 10 weed pullers IC
10 plank jacks IC, 10 squat jumps
10 V-ups, 10 flying squirrel

time. back to COT.

prayers for Cash, among others.

Honored and humbled by the quantity and quality of PAX, a who’s who of HIM.

Looks like we made it,

Barry Manilow
–

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For a moderate, this was kinda rough

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I’m not sure when I have Q’d that I can recall being wiped out. Today was pretty rough. Good but rough. I think it was just rough enough for Shady and Pusher to keep them interested.

 

We left ChickFilA and went toward the library, gathered in the grass of the roundabout and knocked it out for a few minutes.. the usual warmups for SSH, Imp Walkers, Windmills, SSH’s again, Merkins, etc. We had a tight circle and each took a turn of bear crawling in the wet grass.

 

We moseyed to McAlisters deli and partnered up. While partner 1 did the exercise, the other conquered the stairs up one side, strolled across the upper deck and back down the other side. A pretty decent up and down. The exercises were: Flutters, LBC’s, SSH’s, Planks, CDDocks, Grave Diggers and Freddys…

 

I talked a little about my upcoming Q at Crossroads Tuesday. We are discussing marriage. I gave some testament to the fact that F3 has really helped me grow as a husband and father, and how I have learned to spend more time taking deep breaths with the M, listening more, and less time making suggestions because I am brilliant and have all the answers.

Headed back to Chick, and discovered we hadn’t hit 2 miles in total for the morning, so Pusher led us to get in another quarter mile, which was met with some ….. umm … well, it was great !

Prayers for Amelia today! (Update at 2:00 .. operation went well…)

Assassin

 

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