Category: Slow Burn

New Stuff

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Wow!! 20 at Slow Burn – AWESOME!!

The idea was to utilize string of pearls and always go back for six AND introduce a few “newish” exercises

After the mandatory disclaimers etc, the workout commenced with brief warm up:

THE THANG

10 Windmills, 10 LSS, 10 Merkins and Annies

Mosey to parking lot of Accounting Firm for:

First round of a string of pearls:  15 partner merkins, 15 Turkish Get Ups, 15 double count Gas Pumpers and 15 Merkins.  The stops were:  west corner of Lowe’s, east corner of Lowe’s, Lowe’s contractor entrance and back to the starting point.

Second round of a string of pearls:  same stops with 15 Superman Merkins, 15 LSS and duck walk to station #3, 15 Bomb Jacks and 15 Diamond Merkins

Final Component:  6 rounds of Jack Mary Web as suggested by Spitz, who was not present.

 

Moleskin

Based on comment from Renaissance, let’s all continue to, as Q Source envisions, getting “better.”

 

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Back at it – Slow Burn

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It was a “Full of Respect” group of Pax that showed up to start their Friday off the right way, with the DRP.  YHC finally made it to a workout to actually workout.  Good to see some new faces and old faces (Pusher).  Hootie Tweeted some corporate picture of YHC to either shame or promote…. the vote is still out on that. Disclaimer and we were off.

The Thang

Mosey to COP: SSH X 20, Windmill X 10, Squats X 10, Merkins X 10, Stretch, IW X 10, Moroccan Night Clubs X 15, 6 count Burpee X 5

Mosey to Indian restaurant for some curb work: 1 minute each X 2 sets: Curb steps ups, curb hops, calf raises

Mosey to Lowes for modified Jacob’s ladder: Bear Crawl to Merkins, Lunge back to Squats 1 and 5

Mosey to Garden Area of Lowes for Plank, Plank, Run.  Big circle in plank, one PAX runs around, other Pax yell at him to run faster.  Rinse and Repeat.

Mosey back to COP location. Mary – Slow American hammers, Freddy Mercury, Box Cutters X 10.

Mosey back for COT.  Prayers for recent deaths of teenagers in car wrecks and their families. Prayers for safe travels.

FunHouse

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Speed kills at slow burn

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I think we had 16 PAX at slowburn at least that’s what Twister said in the video although I only counted 13.  We always round up.  With cooler temps and a lack of sleep it was a littler harder getting up and moving.  However I didn’t lack any energy based on some of the chatter from the PAX.

Had a brief disclaimer and intro and off we went on a full sprint mosey to the bottom parking lot.  Kicked things off with a little Broga to loosen up the joints.  It’s always a PAX pleaser to do some stretching before jumping into the mix.  We did a few cobra’s, upward/downward dogs and a my favorite pigeon stretch which is good for the buttox and hips.  We moved into a few warmups with SSH, windmills, overhead claps, Moroccan night clubs, Rinse repeat a few times.

On for another mosey to the back of Lowes where we started with dirkens, dips and squats with a nice bear crawl to follow.  Then I had the PAX pick 3 numbers between 1-20 for some self directed pain.  Merkins, shoulder taps, squats, and calf raises.  A few rounds of that with lunges and toy soldiers mixed in.

Off on another lightening speed mosey for a final wrap of four corners.  1.  Merkins, LBC’s, Squats 2.  CDD, calf raises, flutters 3. SSH Shoulder Taps LBC 4.  Mtn. Climbers, rosalitas and Freddie Mercurys.

Final jail break to wrap in COT.

Thanks for the opportunity Hootie!

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Donkeys, Monkeys and Scorpions

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15 fit dudes and on the other end of the spectrum … YHC on Q

This will hurt me more than it hurts you …

Mosey and circle up
Imperial Walker x 15 IC
LBC x 15 IC
Side SH x 15 IC
Shoulder Taps x 15 IC
HB Walker x 15 IC
Dying Cockroach x 15 IC
Overhead Claps x 30 or so IC
Travolta x 15 IC
Low SS x 15
Freddie x 15 IC
Windmill x 10 IC
HR Merkins x 10

Mosey to the grass
Makhtar N Diayes x 10 IC
Kneetar N Diayes x 10 IC

Mosey back to the big lot for suicides
Donkey K x 10
Donkey K x 10, Monkey H x 10
Donkey K x 10, Monkey H x 10, Scorpion DD x 10
then
Hand Touch Squats x 10
Hand Touch Squats x 10, HR Merkins x 10
Hand Touch Squats x 10, HR Merkins x 10, OH Claps x 10 IC

Line up on the end of the lot, exercise across the lot, stationary exercise, across and back
Squat Walkers, Carolina DD x 10 IC
Windmill Walkers, OH Claps x 20 or so IC
Karaoke L, Scorpion DD x 10 IC
Karaoke R, Morrocan NC x 15 or so IC
Toy Soldier, Shoulder Tap x 10 IC
Soccer Knees Out, OH Claps x 20 IC
Power Skip, Travolta x 10 IC
Bear Crawl, Morroccan NC x 15 or so IC

This again … suicides
Donkey K x 10
Donkey K x 10, Monkey H x 10
Donkey K x 10, Monkey H x 10, 10 x Scorpion DD

Calf Raises, 15 forward, 15 toes in, 15 toes out

To the grass for Jack Webb to 7 x 28

Back to COT

Looks like we made it,

Barry Manilow

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

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3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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Like a Tapas Restaurant ?

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Long Shanks and Spud did not even break a sweat, and I was spent.

Appearances by Jonah Hill and Matt Foley … and so it goes …

Mosey to Empire Pizza parking lot
Dynamic warm-up back and forth across the lot …
butt kickers, high knees, squat walkers, toy soldier, karaoke R, karaoke L, windmill walkers, knees to chest, soccer knees out, soccer knees in, bear crawl, power skip, 50%, 75%, 100%, Jonah Hill (3 broad jumps then 3 merkins x 7 times)

Circle Up
overhead claps x 25, LBCs x 15 LS squat x 15, travolta x 10, Mor NC x 25, dying cockroach x 15, stationary lunge x 15 each, shoulder tap x 10, overhead claps x 25, freddie x 15, monkey humpers x 15, mahktar n’diayes x 10, Mor NC x 25, HR merkins x 10, imp walker x 15, donkey kick x 10, over head claps x 25, heels to heaven x 10, hillbilly walker x 15, carolina DD x 10, Matt Foley (animated squats/dying cockroach, 1/4, 2/8, 3/12, 4/16, 5/20)

Modified Suicides
round 1: bear crawl to first stop, 5 burpees, bear crawl, 5 burpees, 10 merkins, bear crawl, 5 burpees, 10 merkins, 15 donkey kicks
round 2: 5 bombjacks, 5 bombjacks, 10 double shoulder taps, 5 bombjacks, 10 double shoulder taps, 15 jum squats

Circle Up
richard simmons x 15, LBC x 15, weed pullers x 15, SSH x 10

Thanks for the opportunity to lead Hootie!

Looks like we made it,
Barry Manilow

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SlowBurning a Ring Of Fire

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Great morning for a workout!  13 pax posted (no new guys). The disclaimer was issued and we bolted out of the Chick-fil-a parking lot, Pusher style.

We ran past BP in front of Jimmy John’s for a bit of COP warm-up:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Merkins
  • Windmills
  • Morning Wood, OYO

The Thang

We then ran down to the parking lot in front of Empire and found 12 cones spread out to a large ring.  Time for a burning ring of fire.  Each pax was to start at a cone, doing the exercise (and count) written on the cone.  Once done, they were to run across the middle, around the cone on the opposite side, then back to the middle and plank up for 10 seconds (the non-modified version does cinderblock burpees – yuck!).  After planking up , the pax runs to the next cone.  Rinse and repeat until all 12 cones completed.  Pax were encouraged to pair up.  YHC struggled to keep up with MOAB.  Here were the exercises, in no particular order:

  • 10 Monkey Humpers (4 count)
  • 10 Hello Dollys (4 count)
  • 7 Burpees
  • 10 Merkins (single count)
  • 10 SSH (4 count)
  • 10 Mtn. Climbers (4 count)
  • 10 Bombjacks
  • 10 LBCs(4 count)
  • 10 Plank Jacks (4 count)
  • 7 Morning Woods (turkish get-up)
  • 10 Box Cutters
  • 10 Seal Jacks (4 count)

Once completed, we moseyed to a nearby wall for a little People’s Chair:

Round 1 – one person at a time jumps out and does 2 burpees
Round 2 – Jack Reachers (10x)

We ended with Jack Webbs.  But wait!  We got to COT with 2 minutes to spare so we did a few ab exercises.

Great work by all!  Thanks to Hootie for the opportunity to lead!

Keep it spicy,
Old Bay

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Form Matters…And So Does A Belly Button

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I put the pre-blast out a few days ago saying this edition of Slow Burn would be a bit different. No speed work this time, it’s all about good form and controlling the core. The core is essential to balance, stability and strength. You don’t need to do 1000 LBC’s, its different than that. We welcomed a man that was an FNG but is now known as Body Glove (San Diego transplant) which is an EH from Router. We disclaimed and explained F3 then got into why today would be different.

So, why does the title include “belly button.” Here’s why…

  1. Not worried about speed today because for today’s workout, if you go fast you’re likely doing it wrong. We’re going to focus on form and the education of good (or better) form.
  2.  A (long) statement on the importance of your CORE. Using F3’s 5 CORE principles as a foundation for the importance of a strong core, I explained the benefits of having a strong(er) physical core.

Warm Up jog to the long wall on the opposite side of Lowe’s and create some space between you and your chair-sitting neighbor. The explanation of “Tighten Your Core” is to try to move your belly button back to your spine while tucking it down into your pelvis. If you’re not used to this, it feels unnatural until your core strengthens then you realize the stability and strength benefits. So whenever we’d say Core or Tighten Your Core or Tighten Up, this is what we’re meaning…Tuck It In.

While TIGHT and in the people’s chair, we did Overhead Claps

Then fall forward into a plank with your hands on the parking space stops for Slow Mountain Climbers aiming to get your knees up to your elbows.

Back to sitting against the wall and doing Moroccan Night Clubs.

Back to the Slow Mountain Climbers.

Run to the car mechanic’s lot for a little more core/form explanation and having Walker in attendance was awesome. Talk about applicable Pro-Tips, he nailed it.

COP for 12ct exercises: 4 down, 4 hold at the bottom, 4 up

12ct Merkins, 12ct Planking Calf Raise (4 up to toes extended, 4 squeeze in that position, 4 coming back to starting position), 12ct Sumo Squats

Mak Tar Jah’s

Peter Parkers (slow, knees up as far as you can)

J-Lo’s

Parker Peters (slow, knees as close to opposite elbow as you can)

8ct Burpees: My biggest learning of the day was that for a true burpee, you squat down first then pop into the plank. Don’t bend at the waist and essentially fall down to the plank. Look out for my next Q for a lesson on this…thank you Walker.

Minnesota Mike Tysons: Why Minnesota? No good reason other than that is what they called them in MN when I was there earlier this week. Explanation, get in a plank with your toes on the ground and the soles of your feet against a curb or wall (curb in our case today). Squat back against the curb like you’re getting ready to shoot out of a cannon, return back to the plank position, then perform a controlled merkin. That is 1.

A few slow lunges…COT.

Be intentional on your form, don’t go through the motions. You’re only hurting yourself and those around you. Welcome Body Glove!! Thanks Hootie.

Until Next Time,

Maximus

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You Can Keep Your Speed…This Is About Form

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I AM NOT A PROFESSIONAL

PAX of The Fort or wherever else you call home. Let me offer you a slight change to your regularly scheduled Friday post. Or if you don’t have a regularly scheduled Friday post, consider joining me this Friday, April 26 at what is normally named, Slow Burn.

In short, I’m tired of seeing my brothers focused on speed which often comes at the expense of their form which in turn, can lead to injury. If you’re waking up early, putting on your workout gear, driving your 1/2-alert soul to an AO and engaging in the local mumble chatter, then you owe it to yourself to do the exercises correctly. This 45mins on Friday will be focused on doing exercises slowly AND correctly. I should also note, this will not be a moderate-level bootcamp but judging by over 1/2 the men that are consistently posting at moderate workouts, your minds and bodies are ready for the next challenge anyways. So save the whining and recognize that this will be focused on accelerating your KING, not merely coasting with your King.

Our Rock Hill brothers talk preach, “Tighten Your Core” but what does that really mean? I can tell you, it is more than a loud directive; there is something to it. Well, this Friday, I will help you identify what that means to you. Let me state again, I AM NOT A PROFESSIONAL. But, after years of lifting things, pulling things, pushing things and carrying things, I do want to ensure we do all these things correctly. Injuries will sometimes inhibit you but if you can’t do it the right way, you might want to consider why you’re trying to do it at all. Modification can be a good thing.

I am not doing this to be critical; I’m excited to do this to encourage you to learn a few tips that can be incorporated into all of your exercises. Things like how to tighten or at least, engage your core during everyday exercises like squats, merkins, side-straddle hops and yes, even windmills. We’ll even review what your core is and why it’s important to strength and stability.

That said, I hope you’re able to join me this Friday and if there is enough interest, we might have an encore one day soon. And who knows, we might even need to illicit additional guidance from the professionals like Sasquatch, Bones and a few others.

So, enough with the 1/2 squats, the head-bob or body-pivot merkins or even the imperial walkers where it looks like your only goal is to barely lift your size 11’s off the earth. Let’s focus on doing these correctly and at a pace that will remind you how hard these exercises can be. Come join me to learn, get pushed, get better and yes, this will be a serious workout.

SYITG

Maximus – Your Q for April 26 at Slow Burn.

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Slow Burn Therapy

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After some therapy for Destiny a short Disclaimer for the FNG and off to mosey down the hill

High knees and butt kickers on the jog for good measure

warm up. SSH 15, Seal jacks 10, Plank jacks 10, mt climbers 10, Out/ ins (there was a technical term i do not remember)10, shoulder taps 20

mosey to the guard rail

incline merkins on rail 10,   dips on rail 10,  incline merkins on rail 10 ,  dips on rail 10

The thang

Mosey to the right side of lowe’s for 3 ten count wall sit followed by a crazy Indian wall sit w/ burpee’s

5 core principle of f3 for the new guy and the 3F’s for the new guy followed by circle burpes for about 10 times.

partner up for P 200,200,200/ Running (its starts today)

squats , LBC’s and Dry docks ea. to 200 with partner

mosey to the back of lowes for a kenyan special of calf raises 15,25,15.

Mosey to the parking lot by charanda’s for a short ab circle and mosey back to COT for the name o ramma and FNG naming. Help me welcome “Loading dock” to the mix.

Late appearance by long shanks to close things up for the Prayer

 

 

 

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