31 Pax descended upon Slow Burn for an epic adventure. A #noderate workout plus high humidity had been promised and both were granted on this day.
Personally, YHC loves what the Pax have done in creating moderate workouts across the Fort. As a result of their efforts, we have welcomed many great men who have contributed across all 3 Fs within our region. The success stories are limitless and we are proud of their efforts.
YHC felt a significant responsibility as Q of Slow Burn to lead a workout that would not be defined as moderate but would allow for modification and picking up the 6. These are the consistent themes from the Q101 document that CSPAN put together some 5+ years ago. Several #truths weigh heavily within this document which are simplicity and scalability. Simplicity as Q is defined as keeping it familiar, less complex and don’t be shy about stealing from others (Jekyll in this case) or backblasts. Scalability as Q is defined as – a scalable workout is one that is tough for the strongest of Pax, while at the same time not over-smoking the back of the pack. All workouts are no drop; without exception. Under no circumstance should we ever leave a Pax alone.
In keeping with these two principles, YHC was to Q a workout that was both simplistic and scalable while ensuring that the Larry Birds got all they could handle.
The Thang
Mosey around Empire Pizza building (the smell was horrible) and back to Empire lot
FYI CSPAN attempted to scare a cat during this sequence…not a good idea!
COP
Windmills
Merkins
SSH
Squats
Mtn Climbers
Mosey to Lowes parking lot – Q dropped the Weinke but Rebel had my back. Thanks!
Crazy 8s – Eight exercises done during each circuit
Burpees
Derkins
Dips
Squat Jacks
Bombjacks
CDD
Lunges
Plank Jacks
Circuit was done with 1 rep (This can’t be that bad, right?!? for each exercise followed by a mosey in a figure 8 pattern around Lowes and Empire lots
Add one rep to each circuit during each of the 8 stops
Mosey back to Lowes for Mary
LBCs
Big Boys
Gravedigger L and R
Hello Dolly
Superman x 3 (Cant ever remember all of the Sale brothers nicknames!)
Mosey Home
Moleskin
After the 6th round of the circuit, YHC noticed that the Pax were beginning to tire. In an effort to leverage #pride, each man was asked to grab a partner for the exercises to ensure completion. You never want to let a partner down!
Prayers to BTB, praise to Frat Boy, prayers to Maximus on his vacation travels
Sweatie is 7/14 at 6 AM at Footloose – Does anyone really know the details? Thats a true CSAUP!
Thanks to Smithers for his leadership of Slow Burn
Thanks to Smithers for the opportunity! Reaching respectable now allows me to feel a little more comfortable at a moderate workout. No more razzing from the PAX!
Arrived early, set out things. Put in the bifocal contacts to help see taped-on-arm weinke (as usual). The bifocal contacts did not really help too much but this weinke was almost memorized. Welcomed the PAX. Lots of new faces for me. Highly recommend to get out to different workouts and meet new guys. Read the disclamer.
Mosey along Empire Bldg with high knees, toy soldiers, shuffle it up. To middle of parking lot for warmup exercises: SSH, WM, LBC, Merkins, Goofballs, IW, Flutters, MNCs. Then to curb for a couple new exercises for many…
Rocky Balboas (boxing motion, alternating toe taps on curb), Twist Merkins or Nipple Scratcher Merkins (hands on curb, on drop down, one leg twist through trying to get each “nipple”…hey, it’s in the exicon…to touch the curb), RB’s again, Mike Tysons (feet on curb in flat position, squat, on the up, do a merkin), RB’s again. Back to middle of parking lot for…
…4 corners explanation. 4 cones at the corners with 3 exercises each. Complete exercises, plank until ALL PAX done, mosey to middle for core work. Broke into groups of 4.
We got through one cycle. Core work included LBCs, Hello Dolly, Freddy Mercury, Protractor, and… I think here…maybe in warmup…”point/whip the finger” one leg flutters. Ok, I made this name up. An exercise I do, on six, one leg tucked under butt, one leg flutter, lower as safely as you can from flat to on your elbows. The flutter leg is the ‘pointer’ of the 5 body appendages.
To side of Lowes. Stayed in groups of 4 and had 4 stations.
Station 1 sprinted length of Lowes and yelled “turn” at the corner signaling other groups to turn around. (This was to have e1 finish about the same time.)
Station 2, 2 PAX carried the #120 Worm coupon until hearing “turn” then handed off to other 2. Good job PAX in improvising the alternating carry as I had not indicated so.
Station 3 Burpees until finish.
Station 4 Lunge walk until hearing turn then back.
Oh yea, PAX carried and passed around a 30# coupon the whole workout. I did not say, but this coupon was intended for a peoples chair line pass w/ overhead press, curls, etc, if we had time. We didn’t.
We covered good standards of a workout including small group, partner and individual work. And for a moderate workout, maybe a little less running, a few less reps and nice mix of moving and rest time. Weinke it so that PAX are finishing exercises about the same time.
COT.
Noted to PAX to talk with your kids about things in the news, including recent suicides and the immigrant situation. They are seeing these things and it is our job as fathers to talk with them the best way we can.
Prayers for Foley who is dealing with cancer.
Sweati on the way! No details yet makes it all the more intriguing. G-Fit in Paradise and CAH workouts need Q’s! Use this opportunity to take a small step to #ServeCommunity. F3Dads Camp Thunderbird camp coming up near end of summer.
Shout out to NASA for his work and commitment to CAH.
All are invited and encouraged to attend the 4x/week F3 gatherings in Fort Mill to improve your mind and spirituality. It is an open environment and all men will feel comfortable.
Quick disclaimer for this BB: after 3 Q’s in as many days, some details are a little fuzzy.
After a quick disclaimer we moseyed down the hill to the far side of the building on the right. After we completed your standard warmup, we got right down to business.
The first order of business was a little thing called triple check. We divided up into groups of 3 and up against the building, P1 held an air squat, P2 held a plank and P3 ran down around the island and back. P3 goes to P1, P1 to P2, and P2 runs. Did this little number 3x in keeping with the theme of 3s .
Next we moseyed down to the long side of Lowe’s and found a piece of wall and held a wall sit while the person on one end did 3 burpees and ran down to the other end and found a new piece of wall to hold up. After every person completed this, we did it again. If YHC didn’t have another trick up his sleeve we would have repeated .
We then made our way down to the front of Empire Pizza to find a nice stale beer smell to complete our last of 3s. We completed a little thing called triple nickel. We did 5 merkins on one end of the parking lot, ran to the far end and did 5 WW2 situps. We completed 5 rounds of this. Moseyed back to COT for some Mary and tried to avoid the early morning Chick-fil-A cravings .
This month’s word on the month is IMPACT. what a better way to start the month than being Impact full as a Q. Smither’s also was Q at CnW and what a better way to emphasize the word of the month, then to have back to back messages. I normally don’t develop a weinke a few days in advance, but lately I am dealing with personal challenges that are Impacting me in various ways. So when I began to prepare for the Q I thought it would be interesting to develop a weinke around the word IMPACT. I thought it would be easy to find exercises starting with each of the letters in the word, but I was wrong. It sure was a challenge to for a few words, knowing that I couldn’t utilize coupons and wanted to keep it “moderate”. Below are the various exercises that were performed in order to spell IMPACT (a few were re-used due to the limited selection). We spelled IMPACT 5 times, if I did my math right.
I: Indian Run (we started and ended with this as we ran to/from the Clean Eats parking lot); Iron Hulk (Lexicon states this is Jack Webb with 1:4 ratio); Incline Merkins
P: Peter Parker; Parker Peter; Protractor; People Chair; Partner Merkins
A: Abe Vigoda; American Hammers
C: Carolina Dry Docks; Chilcut; Catch me if you Can (crowd pleaser with merkins)
T: Tony Hawk Burpee; The Chinook; Temp Merkin; Toy Soldiers
Don’t let the day go by without being Impact full with your M, 2.0s, Community, and faith. LEt HIM speak to you in how you can do so. Your M and 2.0s look up to you and rely on you to be an Impact on their lives by leading by example. I have failed this countless of times, but I know and NEED to continue to remind my self that HE died for our sins. This was and still is the most Impact full thing anyone could do for us.
The weather forecasts leading up to Slow Burn showed what could have been a soggy outing. In preparation, I made sure I had not one, but two Weinke’s prepared for the PAX. One bringing back a popular game from College past to keep us dry, “Roxanne,” with a slightly different spin, and the other a friendly mosey around the parking lots with a few exercises mixed in. Surprisingly, it ended up being a perfect day and with it, an impressive 30 PAX showed for the party.
Warm-up
Mosey to the parking lot in front of Empire Pizza
Along the way, did some butt kicks, high knees and side shuffles, left and right and circled up for some warm-up
SSH- x25
LSS- x10
Windmill-x10
Moroccan- x25
Overhead Claps- x20
Happy Jacks- 4 rounds- 5 SSH/ 2 jump squats- a nice new surprise for the PAX
Mountain Climbers- x 10
Annie- 1-2 (1) Total of 10-
The Thang
Mumble Chatter was in full force and hard to avoid with such a great number.
First Round-Same parking lot, PAX lined up close to the center back parking line and faced towards the curb heading at a slight decline. Kicked off the fun with a round of 7’s. PAX started with 1- CDD and sprint to the other side- 6 squats. Continue this pattern until the the flip-flop happens, and you are ending with 6-CDD and 1-squat. Great work out of everyone. Plank until the Six was in.
Second round-Mosey over to the parking lot next to the new restaurant Persia (not sure if that’s the name). PAX lined up along the parking space middle line facing the curb. Seemed to be a theme for the day. Next up- Modified ascending bear crawl until 13. 1-CDD then Bear Crawl to other side- 2 Derkins. Bear Crawl back to starting position, complete 3-CDD. Continue this pattern until you end on 13- CDD. Once complete, a couple of ten counts and off to the next destination. Amazingly, the mumble chatter had decreased significantly!
Third round– Mosey over to the right side of Lowes and all the PAX grabbed some space on the wall. I had originally planned for some chicken peckers, look it up. Instead we started a 10 count at one of the PAX line and continued with all PAX in a chair position. PAX joined in with instructions to push everyone to that great feeling of displeasure. Thanks for chipping in! As it got to the halfway point, I could hear the mumble chatter wondering what happened to the moderate workout, so I gave a quick leg shake break. Quick it was, and then back on the wall. We didn’t quite complete the entire line but I commend the PAX on the effort.
Next up Individual suicides- showed the PAX the lines to hit and off they went. 5 Merkins after first set and 5 flying squirrels after the second. Took a break in between to highlight for the group the mission and 5 principles of F3. Hopefully the FNG’s heard it!
Headed back to the warm-up spot for some Mary work
Dolly-20
Reverse Crunch- 20
American Hammer- 15
Flutter kicks- 15
Mountain Climbers/Peter Parkers/Parker Peters
Back to COT
It wasn’t quite Six O’ Clock so we needed one more exercise to get us there, and Trucker happily offered up toe touches to get us home. Thanks!
Announcements– read your newsletter
Prayers/Praises– Badger, Glenn, Children, Teachers, Parents, Smithers, CSPAN, if I missed one I apologize
Thanks for the support PAX and for Shady and FMB for bringing FNG’s- Wide Right and Wilson
It’s great to roll into this AO and see so many new faces. It’s encouraging to know we keep growing. Based on that I tried to do a better disclaimer than my normal. I was also a little nervous since I was doing the Ruckover later in the day as well as trying to hit the right level for moderate. But the weinke was set and of f we went.
Mosey over to first parking lot down road to Shutterfly for normal warm-ups. Nothing new or ground-breaking.
Split up into 2 groups for Indian Run down to Eternal Church parking lot. Since we were going downhill last man spring to front.
Partner up for Lazy Dora.
100 Merkins (P1 does 10 while P2 hold plank, then keep switching to 100).
200 LBCs (P1 does 20 while P2 does 6″ hold, then keep switching to 200).
300 Squats (P1 does 25 while P2 holds air chair, then keep switching to 300).
Assemble at one end of parking lot back in 2 original groups. 1st group starts exercise and 2nd group starts after 1st group gets done with 1st exercise.
Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot and then back to beginning
Run to 1st line – 10 bomb jacks: run to 2nd line – 10 plank jacks: run to 3rd line – 10 seal jacks: run to end of lot and then back to beginning
Lunge walk to 1st line – 10 squats: backward lunge to 2nd line – 10 squats: lunge walk to 3rd line – 10 squats: backward lunge to end
Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot
Stay in 2 groups for Indian Run back to COT. Since we’re going uphill first guy in line drops for 5 merkins then runs to catch end of line and tell next guy to drop.
The run back was maybe a little more than normal for Slow Burn but everybody made it. Tried to use it as a shameless cross-promotion for PAX to post to Clydesdales. There’s always all runner levels there and a great way to get better at running. Always an honor to lead this group of PAX. Thanks Smither’s for the opportunity!
Thanks to Smithers for allowing me to lead this morning. 23 HIMs started with the disclaimer and then took a little twist on the mosey down the hill to the back side of Lowes for the warm-up and beat down. Two lines formed up at the shovel flag and proceeded to Blacksnake all the way to the warm-up. It was noted that surprisingly no one was injured bobbing and weaving while running in a line.
The Warm-Up was short and sweet to get the muscles ready and not tired.
Brisk 25 SSH
25 Moroccan Night Club
20 Imperial Walkers
The familiar Burpees that are often limited or lost at Slow Burn were tweaked slightly to provide a little 4×4 action!
Immediately following the 4x4s, we jumped right into a round Batwings. All to a 4-count cadence:
20 Forward Arm Circles
20 Reverse Arm Circles
20 Seal Claps
20 Overhead Claps
After the shoulders were smoked, we met up along the wall of Lowes facing the side parking lot. Everyone partnered up for some 123’s with a rotating exercise for the traveling partner. The partners completed their 100 Merkins, 200 LBC’s and 300 Squats while crossing the parking lot performing either Bear Crawls, Crab Walks, Lunge Walks, or Toe-Walks. The parking lot had 3 distinct rows of spaces along each PAX to determine the length of their crawls or walks.
Following the 123’s we circled up for a bit of core work; Abs and Back. I thought it was important to incorporate the most often forgotten part of the core. This is where the real “crabbing” started among the PAX. All exercises done in cadence:
20 Crab Cake
20 Crunchy Frog
20 Crab Humpers
20 American Hammers
20 Crab Jacks
20 Big Boy Sit Ups
20 Mountain Climbers
15 Merkins done with several pauses at 6″
The PAX moseyed its way back up to the top at their own pace in preparation for COT
At COT, the origin stories for a couple of PAX were shared so that we can all get to know one another a little better.
Great work from all the HIMs who pushed through some serious shoulder exercises and goofy crab work.
The morning started out cooler than yesterday…and everyone noticed that right away. That’s okay, because what I had in store would keep everyone warm enough without question.
Started out with the standard disclaimer, then moseyed down the hill for the warm-up.
Butt Kickers
High Knees
Circle up
SSH’s
Cherry Pickers
Windmills
Imperial Walkers
Hillbilly Walkers
Mosey over to the side lot for the Thang. Now, when we got over there the PAX saw the deck of cards and immediately knew what was coming. I set the ground rules:
Aces are 1, Face cards are 10, we will use the value of the card and do that many sets of 10 of a given exercise, and each suite for that card will determine what exercise would be done.
We did 4 rounds in total, with a lap around the building in between rounds.
Round 1 – CORE; Round 2 – UPPER BODY; Round 3 – LOWER BODY; Round 4 – CARDIO with the ultimate goal to provide a solid and challenging total body workout!
So, we started out with a face card that meant we had to get after it right out of the gate with 100 box cutters. And the mumble chatter turned at that very first exercise of round 1 ;-).
Overall, we did hundreds of exercises, some more than others, but the exercises completed for each round were as follows:
LBC’s (Hearts) – We did about 60
Flutter Kicks (Clubs) – We did 100
Box Cutters (Spades) – We did 100
American Hammers (Diamonds) – We did 80
Run a lap around the building
Merkins (Hearts) – We did 80 or 90
Carolina Dry Docks (Clubs) – I think we did 70
Moroccan Night Clubs (Spades) – I think we did 40
Overhead Hand Claps (Diamonds) – I think we did 50
Run a lap around the building
Squats (Hearts) – I can’t remember how many we did
Monkey Humpers (Clubs) – We did 100
Apollo Ohno’s (Spades) – I think we did 40 or 50
Lunges (Diamonds) – We did 10 each leg
Run a lap around the parking lot to save time and get the last round in
Peter Parkers (Hearts) – I think we did 40 or 50
Mountain Climbers (Clubs) – I think we were in the 30 or 40 range
SSH’s (Spades) – We did 80
Parker Peters (Diamonds) – I think we did 20
Mosey back up to COT
There was a lot of complaining, but I was really proud of all the PAX as they pushed through the pain and discomfort and came out their comfort zone. Moderate is a state of mind, and I will admit that a lot of times I tell myself I can’t do something, but then when pushed by the PAX I find out, hey, it hurt like crazy, but yes, I can do that! Today it was my turn to lead the PAX and push them. I’m feeling it for sure now, and I know they all are too…but I wouldn’t change it for the world!