Category: Slow Burn

Burpees at Slow Burn

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It was a dark and cold Thursday night. I was about to retire to my study when Steve Jobs spoke to me. Well, one of his inventions did. It was Destiny reaching out. He was getting a Unicorn Tramp Stamp tattoo either removed or placed on his back early the next morning and wouldn’t be able to Q Slow Burn.  He needed a substi-Q. Would I be that guy? Could I be that guy? I impulsively said YES.  With time running short and my bedtime quickly approaching I set about writing a winkie. After several visits to the exicon, and some advice from Punch List (thanks, Buddy) things were set and I waited for 0515 to get here.

8 of us assembled in the Chick-fil-A parking lot, at 0515 the disclaimer was disclaimed and off we moseyed down the hill towards Persis. High Knees, Butt Kickers, L/R shuffle. Cirlcle up for a round of SSH, windmills, overhead claps, low slow squats and 5 burpees OYO.  Now that we were  warm, the fun began.

The Thang:

Pax wall sit while first guy in line does 3 burpees, continue until everyone has done burpees. Mosey to guard rail near Lowes, Jacobs Ladder of 10 dips, 1 burpee (mumble Chatter).

After we completed the ladder we took up a mosey to the parking lot left of Lowes.  (b)L.I.M.P.S we did plenty of burpees earlier. 10 Lunges 15 Imperial walkers(I.C.), 20 Merkins, 25 Plank Jacks (I.C.), 30 squats. Bolt 45’s followed, 15 squats 1/2 down, 15 squats 1/2 to bottom, 15 full squats. Partner up, 100 merkins, 100 LBC, 100 squats. Partner 1 does exercise while partner 2 moves from traffic island to traffic island. Pax cant walk or run.  Saw bear crawls, crab walks, lunges, broad jumps and sever other creative ways to travel the distance.

Short mosey behind Lowes for more group wall sits. First Pax runs to guard rail 15-20yrds does 6-10 Carolina dry docks then back to the wall for a sit until everyone had gone. Time flies when you are having fun. Mosey back to COT for a few minutes of Mary. Count-o-rama, Name-o-rama, prayers and praises, ball of man

Thank you for this opportunity to Lead

 

Dirty Harry out

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At Slow Burn-We Run in the Rain & We Feel No Pain!

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IMG_0192Borrowing a quote from our USPS & tweeking it a bit F3 style, , “Neither snow nor rain nor heat nor gloom of night stays the Pax from the swift completion of their appointed workout. ”

Nine Pax posted on a rainy Slow Burn morning.

Disclaimer

Mosey along in the drizzling rain accompanied by high knees, butt kickers, side shuffles to the Lowe’s awning to stay somewhat dry

WARM UP

12 SSH

15 Moroccan Night Clubs

12 Windmills

Plank Stretch

Downward Dog

10 Merkins

3 Burpees OYO

THE THANG

Partner Up / 2 Excercises / Alternate / Complete Reps / 3 Minutes

-Mtn Climbers / Squats 20x

-Bomb Jacks / Partner Plank Hand Taps 20x

-LBCs / Plank Jacks 20x

STOP

Continue to Run In The Rain & I Feel No Pain……………………..

Return back for some cover

-Merkins / Jump Rope 20x

-Lunges / American Hammer  20x

-Carolina Dry Docks / Low Slow Squat 20x

With the help of glitter ball bluetooth speaker and and the Seconds app, some legends joined us in ‘Da Gloom for the Theme of the Month, Encouragement:

Billy Joel -Pressure

Fleetwood Mac – Go Your own Way

Journey – Anyway You Want It

Led Zeppelin – Immigrant Song

Led Zeppelin – Rock & Roll

Tom Petty – Runnin Down A Dream

Van Halen – Right Now

A “drizzling” Indian Run back to COT

Name-o-Rama

Announcements

Prayers & Praises

Welcome Back Bob the Builder

Shovel Flag handoff from Smithers to Hootie.

Props to Harry Carry for recommending the Seconds app & Cake Boss for the workout idea! Thanks Brothers!

Thank you Smithers for the honor of being the QIC!

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Charter Band-aids for Little Warriors – PreBlast

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As most of the PAX in the Fort and Rock regions knows my 5 year old daughter (Emma) is a leukemia survivor. We still make a trip every 4 weeks to get blood drawn to check her counts at Levine Children’s Hospital. We also stepped up and raised money last year (Christmas time) for a fellow brother bout-time out of Area 51 son Jennings who has leukemia also.

It has come to my attention that the budgets have been cut in some of the pediatric departments and the first thing to go is usually the character band aids. You say how important is to have these band-aids? Well as far as the cancer kids go every time the have their PORT’s (Port is a small medical appliance that is installed beneath the skin. A catheter connects the port to a vein) which for some kids is traumatic they get a band-aid over it. For others that are done with treatment such as my daughter Emma has to go back for the next 21 years to get checked (mainly blood counts). This not always easy for instance this past Wednesday she was poked 3 times. Well at the end the band aid can put a smile on a child’s face. This also goes for those kiddos that have to constantly get blood work done not just cancer kids.

So what I am challenging you to do is every week you go grocery shopping buy at least one box or more of character band-aids girls or boys. Also Spread the word in every COT. I will tweet out what AO’s I will be at and if anyone wants to step up and help me collect that would be awesome.

I also challenge others in different regions to pull together and do the same thing. My goal is to gather as much as possible and split it between Levine Children’s Hospital and Novant Health Hemby Children’s Hospital (St. Jude Affiliate Clinic) before Christmas.

Let a simple act of kindness put a smile on a little fighters face.

AYE. Lets do this.

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A not So slow Burn

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There was perfect weather for 29 PAX that came out for YHC third Q. I wasn’t feeling extremely confident because my first two attempts at Qing were less than stellar and this was a large turnout. After spending some quality time earlier this week coming up with what I thought would be a not-so-moderate workout I took a deep breath, said a little prayer and got busy.

The Thang

We started promptly at 5:15 with a welcome to my first FNG, the disclaimer and then we moseyed down the hill to the parking lot across from Lowe’s for some stretching.

COP:

Broga (toe touches, elbow lifts, leg stretches)

Hillbilly walkers x 25

Cherry pickers x 15

Windmills x 15

Moroccan night clubs x 25

Side straddle hops x 25

Burpees x 5

After the warmup was done we moseyed to the parking lot behind Lowe’s where the real fun began. We partnered up and started with a round of Dora 1-2-3s.

Parking lot runs and….

100 Merkins

200 LBCs

300 Overhead claps

We threw in an extra parking lot run for good luck and knocked out another 5 burpees before moseying to the parking lot in front of Empire Pizza.

COP:

Imperial walkers x 20

Low slow squats x 25

Hello dollies x 25

Burpees x 5

Moseyed back for CoT and had a little time to fit in 25 American hammers, 20 monkey humpers and more broga before calling it quits.

CoT:

Count-o-rama

Name-o-rama

FNG – My coworker and good friend, Gary Del Toro, was welcomed and almost immediately dubbed “Strawberry” because of the Mets t-shirt he was wearing. Later in the morning at work he said he really enjoyed meeting everyone and definitely planned on coming back.

Announcements

Praises and Prayer Requests

It was a great group of HIMs that definitely made me stronger mentally and physically, I hope I returned the favor. Thanks Smithers for the chance to lead!!

Barney Fife

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Always Ready

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Maximus at a “Moderate?” I mean, c’mon, Slow Burn isn’t always moderate. That said, I appreciate the opportunity to Q no matter the AO so thank you Smithers for thinking of me. I tried to honor the AO by pushing the PAX and keeping everyone together.

So here it is:

Warm up jog to the lot next to Lowe’s for a warm-up circle of:

SSH (Only for Trucker), Imperial walkers, Wide-Arm Merkins, Donkey Kicks and 10 Burpees (more to come)

Line up shoulder to shoulder on the wall in the peoples’ chair position

Starting at one end, we’d lunge walk to the other end of the peoples’ chair wall.

Next series, PAX line up shoulder to shoulder in a plank position with their feet on the all. Starting at one end, the PAX would bear crawl to the other end.

Jog around the back of Lowe’s heading toward the ever-changing car repair shop. The interesting thing here is that while finishing the jog, I heard a conversation between Chicken Hawk and Wide-Right where the latter mentioned he hasn’t Q’d yet and was interested in getting on a Q schedule. So, I did an about face, confirmed what I thought I heard and gave him the opportunity as soon as we circled up in the repair lot. After a brief mention to the PAX regarding the Q change for the next several minutes, I think he led us in the following:

LBC’s, Mountain Climbers, 10 Burpees Dips, Derkins Peter Parkers, Parker Peters, SSH and 5 Burpees…he then handed it back to me.

Now, jog to the large lot on the other side and circle up:

Flutter kicks w/ a press

Box Cutters then reverse box cutters

A short 3-tier suicide series with jump squats as you return to the starting line.

So that was in; we keep the group together, encourage the chatter and give a man his opportunity to lead us. Just another day in THE FORT.

Leave no man behind but leave no man as you found him.

Maximus

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Pre-Florence Burn at Slow Burn

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12 Pax braved the “windy” conditions for a great workout before Hurricane Florence made it’s way into Fort Mill. We started with a slow mosey down to the Lowe’s parking lot. On the way we did butt kickers and high knee.

We covered a lot of bases during the warm-up.

The Windmill

Potato Pickers

Moroccan Nightclub

Merkins

Low Slow Squats

5 Burpees

Side Straddle Hop

LBCs

4 Burpees

Afterwards we mosey over to the side of the building and did wall squats while each pax stepped out and did a couple of bomb jacks.

Then we began the main part of our workout. I set up 4 corners where  each corner had 4 rounds of exercises. Most were 15 reps each and each corner covered a different body part. Chest & Triceps, Legs, Abs, and Core. We divided into groups. On the first round, I messed up the count which resulted in some confusion. Thanks to Old Bay, we got it right for round two and the rest of the workout. Each group would do the listed exercise for each corner and then run to the next corner. After every group had completed the round, we met in the middle to do 6 burpees as a group. This allowed us to complete a total of 33 burpees (we did 9 during warm-ups). We had enough time to do one bonus round. At the end of the bonus round, we met in the middle and did 5 bomb jacks.

We moseyed back to the COT where we had enough time to do 10 plank jacks. Thanks to everyone that showed up for my 2nd time running Q.2018-09-14 06.00.36

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PRE BLAST F3 The Fort 6th Annual Invergence

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Men of  The Fort,

On Friday, September 21st, we will celebrate 6 years of Fitness, Fellowship, and Faith in the Fort Mill area with our annual F3 Invergence party.   Bring a beverage, some food to share, and enjoy a relaxing evening with your brothers.   We’ll have presentations from your local leadership, take a look back at the previous year, and look ahead to what’s in store for 2019  F3 The Fort and F3 Nation.     This is the premier 2nd F event of the year so mark your calendars now,  and plan on being at Rush Pavilion on Friday night, September 21st.

This is a great FNG opportunity!

This is a Pax only event.  Make it up to your M and 2.0’s next weekend.
What:  Fort Mill Invergence (6th anniversary party)
When:  Friday, September 21, 5:30pm – 10:00pm
Where:  Bruce T. Rush Pavillion at the Anne Springs Greenway
Bring:  Food, drink, chair, cash (to cover the pavillion rental/donations to the F3 Foundation)
Please use the link below to RSVP and list what food you will bring:
6th year F3 The Fort Invergence Food Sign Up:

https://www.signupgenius.com/go/10C0F4CAFAE2FA7FD0-f3thefort

 

 

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Live in the Present and Feel the Slow Burn

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Got Labor Day 2018 weekend off on the right foot with a strong group of 23 pax. Awoke to a thick, humid late summer morning and Q-drenaline got YHC to the AO early. Erected a shovel flag as I know that my friend the Site Q,  Smithers, is on IR. Heal up brother. We’ve got this one covered.

Had put out a blast into the Twitterverse that this would not be so moderate. Once Hootie rolled in with his usual 1 minute to spare, the Disclaiming began. With such a large group and many newer faces, the full-on disclaimer was explained. Then:

Mosey in front of Empire Pizza with High Knees, Butt Kicking and Toy Soldiers.

COP:

  • Seal Jacks * 25
  • 5 Burpees
  • Moroccan Night Clubs * 15
  • 4 Burpees
  • Merkins * 10
  • 3 Burpees
  • Squats * 15
  • 2 Burpees
  • Wide Arm Merkins * 10
  • 1 Burpee
  • Windmills * 15
  • Squats * 25

MOSEY back to the rear entrance to Chick Fil A for the:

THANG:

LADDER -RUN BACKWARDS UP THE HILL, 7s, MERKINS AT TOP, BOMBJACKS AT BOTTOM. 10 Counts by destiny. ROUND 2-SQUATS AT TOP, LBCs AT BOTTOM. It’s not easy to find an incline near this AO, but the running backwards up the driveway presented enough resistance. Real crowdpleaser.

THOUGHT ON PRESENCE: WHAT DISTRACTS YOU FROM BEING PRESENT? THE PAST OR THE FUTURE?

MOSEY to side of Persis Restaurant and grab some wall. People’s Chair for 3 10 counts. BTTW for a 10 count.

To the grass circle in front of Persis for  AMERICAN HAMMERS and my personal favorite, JACK WEBB.

THOUGHT ON PRESENCE: HENRY FORD SAID ”HISTORY IS MORE OR LESS BUNK. IT’S TRADITION. WE DON’T WANT TRADITION. WE WANT TO LIVE IN THE PRESENT AND THE ONLY HISTORY THAT’S WORTH A TINKER’S DAMN IS THE HISTORY WE MAKE TODAY”.  Loved this quote.

Mosey to COT. Announcements- Q School @Golden Corral in September, The Fort 6th Anniversary Invergence, September of 1000 Burpees. Prayers for our schools, Praise for Beacon for organizing The Fort Prays for FMSD.

Always a pleasure to lead and fun to meet some of the newer guys. Great interaction between some vets and newbies today. Of course, Twister’s constant stream of mumbl and chatter always keeps things lively. Thanks to Smithers for the nod.

Short Sale signing out.

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The Encore at Slowburn

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What is the Al Girdle reference? Maybe I heard it wrong, my hearing is a bit sketch (metal shows). I googled the heck out of it, and crickets … someone help a brother out next time I see you.

Lets get to it, 2 days, 2 what I hoped were moderish/noterate work outs, but it’s possible that my 100% is 50% from Gilmore-esque PAX. Either way, it was keep’em moving and mix up the exercises, I guess I’ll just keep doing it until there are no invites.

The Thang,

Mosey to the far side of Lowes, circle up, OH Claps x 15, LBCs x 15, Windmill x 10, 2 burpees OYO, Mor NC x 15, Shoulder Tap x 15, Weed Puller x 10, 2 burpees OYO, Dying Cockroach x 15, LSS x 15, Travolta x 10, 2 burpees OYO

Mosey to the other side of Lowes, circle up, CDD x 15, Richard Simmons x 10, Arm high 1/2 situps x 10, 2 burpees OYO, Scorpion DD x 12, Imperial Walker x 12, Flutter x 10, 2 burpees OYO, Mahktar N’Diayes x 10, Hillbilly Walker x 10, Heels to Heaven x 10, 2 burpees OYO

Mosey to the lot in front of Empire Pizza, 4 stop suicides, 10 reps at each stop
Scorpion DD
Scorpion DD, LBCs
Scorpion DD, LBCs, Donkey Kicks
Scorpion DD, LBCs, Donkey Kicks, Bombjacks

Line up and move from one end of the lot to the other side: Karaoke L, Karaoke R, High Knees, Butt Kickers, Moset, 50% run, 75% run, 100% run

Another round of suicides, 4 stops, 10 reps at each stop
CDD
CDD, BB Situps
CDD, BB Situps, Mahktar N’Diayes
CDD, BB Situps, Mahktar N’Diayes, Burpees

Circle up: Dog Petter x 10, Jump Squats x 10, Freddie Mercury x 10, OH Claps x 21, 3 burpees OYO, Rosalita x 10, 3 burpees OYO, Monkey Humpers x 10, Hand Release Merkins x 10 OYO, Flap Jacks x 10, Back to COT.

Looks like we made it,

Barry Manilow

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SlowBurn Send-off For Rooney

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47 pax of TheFort posted this morning to show support for #HIM Rooney, who is moving to Seattle.  Rooney has not only impacted his brothers in F3, but many of our kids through his tremendous servant leadership as a principal in our school system.  There is no doubt he will be missed here, but that sadness is somewhat offset by the knowledge that he’ll be positively impacting families out west.

In anticipation (accurately) of a large crowd, it was decided the launch point and COT would be the Empire Pizza parking lot behind Chick-fil-a.  CakeBoss opened up with a few words about Rooney, then handed off to YHC.  We started with 25 side straddle hops, then moseyed up around Chick-fil-a (to pick up any twitterless pax that didn’t get the message).  We landed back at a parking lot near our launch point.

Warmup-O-Rama

  • Windmills (10)
  • Hillbilly Walkers (15)
  • CDDs (20)
  • Flutters (20)
  • Chopsticks (20)
  • Seal Jacks (20)

Mosey to parking lot in front of Lowe’s where a few cones had been set-up. Pax asked to partner up and told we’d be doing a Dora 1-2-3.  This was the same exercise Rooney had done during his VQ, which I had the privilege of posting to (was my 3rd post, I believe) at WEP back in November of 2014.  The turn-around point for the running was about 50 yards.

  • 100 Merkins
  • 200 LBCs
  • 300 Squats

After a 10 count, we moseyed to the parking lot on the west side of Lowe’s.  Cones were set up there for some “4 Corners” action.  Each cone had two exercises listed for each round.  Pax were instruction to alternate between the 2 exercises for the appropriate round (to 10 reps of each exercise).  They were told to move to the next cone when the group at the previous cone reached them.  No count-off by 4s done…pax could just pick a cone to be their starting point (lazy pax like YHC took the closest cone). Here were the exercises:

Cone 1
  • Round 1 – Flutters <-> Freddie Mercuries
  • Round 2 – LBCs <-> Heals to Heaven
  • Round 3 – Dying Cockroach <-> American Hammers
  • Round 4 – Chopsticks <-> Plank Jacks
Cone 2
  • Round 1 – Side-step lunges <-> Imperial Walkers
  • Round 2 – Bomb Jacks <-> Lunges
  • Round 3 – Monkey Humpers <-> Squats
  • Round 4 – High Jumps <-> SSH
Cone 3
  • Round 1 – Plank Punches <-> Dips
  • Round 2 – Merkins <-> 10 second Elbow Plank
  • Round 3 – CDD <-> Moroccan Nightclubs
  • Round 4 – Alternating shoulder taps <-> Parkers Peters
Cone 4
  • Round 1 – Box Cutters <-> 10 second Superman
  • Round 2 – Toy Soldiers <-> Speed Skaters
  • Round 3 – Donkey Kicks <-> Peter Parkers
  • Round 4 – Big Boy Sit-ups <-> Inchworm Merkins

We got through 3 rounds before time ran out and we headed back to COT

Naked Man Moleskin

After the workout, a couple dozen men gathered at Chick-fil-a to share with Rooney how he has impacted us (except for Dark Helmet, who served as a one-man roasting machine).  It was beyond evident that Rooney had a deep impact on many men, their kids, and their family, as a brother and a principal.  Rooney is an inspiring individual, and his courage to respond to God calling him across the country will undoubtedly also be an inspiration to those wondering if they should act on words from the Sky-Q.

Rooney, you have been an amazing example of “giving it away” everyday here in Fort Mill.  And now we have to let you give it away to another community (on the west coast, no less!).  But one thing is for sure: the world is a better place because of who you are and what you do.  No man, student, or family is left behind, nor are they left where you find them.  Strong work, brother.  Strong work.

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