Category: Slow Burn

Deck of Pain

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Glad to see that some PAX don’t let rain interfere with their accountability. 6 PAX chose to get better in the rain. YHC lead the PAX to the Lowes covered porch for some pain.

The Deck of Cards came out – a first for YHC.

Hearts = merkins

Diamonds = wide arm merkins

Spades = V-ups (double the card value)

Clovers = LBCs (double the card value)

After a full deck without jokers (they were lucky I didn’t check the deck to see if I had any), we mossy to other end of lowes and back for round 2.

Round two

red cards = hand release merkins

black cards = flutters (double the card value)

Mossy back to COT.

 

Prayers to schools, D2D runners

 

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Lots of Hops

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“Finally, my brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that ye may be able to stand against the wiles of the devil.” – Ephesians 6:10-11

5 Hard-chargers hit the parking lot at Slow Burn for a workout loosely inspired by training at the Police Academy. In other words, lots of SSHs, pushups and running. Probably more running than I thought it looked like on paper…

From the shovel flag, we moseyed across the parking lot to the far end of the restaurants, and began the SSH warmup. This consisted of a descending-count 4-hop iteration with no scheduled rest.

10 full SSH, 10 half SSH (arms only raise halfway), 10 legs only, 10 straight double hops.

Followed by 9, then 8, then 7, etc. All the way to done. Total of 220 hops made the calf muscles burn good!

After the hops, we circled up for the group workout.

We ended up with about two minutes to mosey back to COT. YHC really enjoyed this workout, thanks to those that showed!

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Wet and Wild Time

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We had seven on a wet morning at Slow Burn.  After the disclaimer, we jogged around the store front and did the typical warm-up exercises:  SSH, Imperial Walker, Windmill, Plank Stretch.

Next, we moseyed to the front of Persis Indian Grill.  It was too early to go in and enjoy some food so we partnered up for a modified Dora.  On a side note, I never tried Indian food until I traveled to India for work.  My favorite dish, Chicken Tikka…back to the workout.  Partner One did the following exercises until Partner Two returned from a short lap around the parking lot: 100 dips, 200 squats, 300 LBCs.

Next we did four round of bear crawl toe taps and hand claps. We used the parking space divider as our marker, backwards bear crawl to the center line, and performed the top taps/hand claps in cadence.

We took another lap around the store front and finished up with some combo exercises:

Merkin Bear Crawl

Side Squat Shuffle

Burpee Bear Crawl

 

Great job by all..Appreciate everyone coming on a gloomy morning!

 

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The Sweati 2020

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The Sweati 2020-
79 HIM took to The Forts annual summer CSAUP event. It was 78 degrees when 24 Ruckers launched from The Coliseum at 0530. They had their disclaimer and direction to the first of the 3 pain stations. Just After at 0600 54 runners took to the route. They departed and ran about 2.5 miles and got to meet Bones at Golden Corral for the first pain station. He worked them over as they came in for about 10-15 minutes. Once he finished dishing the pain they took off to Pantheon only about 1.5 miles up the Road. Fishsticks was waiting for sprints and pain. He had the PAX attention for another 10-15 minutes. Once they left they brought the route back to YHC. While waiting for the PAX to return and doing burpees I decided that my other two Qs most likely put the PAX through so much I would give them a choice. Either 20 burpees at 5 light poles with bear crawls in-between or they could buyout of it for a $50. going to our brother Cash. Most wanted to take on both challenges. We wore black for Cash and am still amazed at the Photos coming in from across the Country showing support to this HIM. We love you Cash. Here is a link to the pay-pal account if you feel you would like to support.

paypal.me/f3thefort

Backdraft Out

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The Sweati

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The Sweati
8/15/2020

Want to Run or Ruck and Sweat? Join YHC for both. Let’s get out of your comfort zone.

Come out and enjoy 5.75 miles of running or rucking. Included with your ticket is 3 pain stations that will test out if you have been posting to workouts over the summer/ Covid pandemic. This has been and will continue to be the summer sweatdown.

Launch from Coliseum (1025 Dave Gibson Blvd) you will be told where to go next.

Ruck- depart 0530
Run- depart 0600

Water will be available at pain stations. Bring your own if you are against trash.

Coffee will be provided by The Fort. Donations to the fund are accepted.

Q Source will follow at this site. Please bring chair and Q Source manual (not required)
Q source will start shortly after PAX catch there breathe.

Fellowship, popsicles, and coffee to follow.

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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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