27 #HIM joined in for an old fashioned moderate beatdown. Seldom does YHC get to do 2 Q’s in the same week and Maximus asked if I was going to re-hash Tuesday’s Golden Corral. Negative, no wheel barrows for this moderate workout or burpies. But we did have pretty moderate horrible stuff.

Thang:

Mosey to Empire Pee Lot for some warmup:

All in Cadence:

20 SSH
15 IW
15 Slow squats
15 Peter Parkers
15 Parker Peters

Merkin Clock: starting with 1 merkin, then 2, then so on, up to 12. Moving body like the clock.

Mosey to a grassy area near Baxter Bunch:
All in Cadence:
10 Mak Tai Jai
10 Knee Tai Jai

4 corners around strip mall:

14 Merkings
28 LBC
14 Diamond merkins
14 Bomb Jacks

Bearcrawl in between the short corners and rinse and report the 4 corners.

Go to Lowe’s wall for some extended wall sits. Each pax to count to five.
20 Morocian Nightclub in cadence. The pax thought that BTTW was coming, but not.

Back to grassy spot for Jack Webb up to 10:40.

Jailbreak to COT

Moleskin:

Slow Burn is a great workout. Especially for those starting out and those coming off of IR (like YHC). It has the best mumble chatter. Funny how the veteran pax like to comment on how this is supposed to be moderate. Lots of prayers and praises. Also remember you are in 1 of these 3: In a situation, coming out of one, or going into a situation. Link shields.

Thanks Barry for the invite and very humbled to lead.

Nut Cracked.

***UPDATE 07/10/16***

Due to an overwhelming response, we are expecting a good number of PAX for Jay’s Loop and CNW to follow. Thus, we are RELOCATING Slow Burn/Jay’s Loop Launch and CNW to the Empire Pizza Parking Lot right behind Chik-fil-A. Please bring a lawn/tailgate chair for seating and coffee will be provided by our very own Nantan “The” Pusher. Please DM me with any questions or hit me up in the Gloom! Aye! Zima

***END UPDATE***

When: July 22, 2016 @ 0515
Where: Slow Burn

Jay Kawartsky (son to F3 Spud) passed away earlier this month and went to be with the Lord. His story has been nothing short of amazing. While most 19 year olds are trying to find their way in college, this young man was sharing the love of Jesus at Georgia Tech. As a PAX we are here for Spud in whatever capacity. In that regard, we would like to honor Jay on July 22nd, which would have been Jay’s 20th birthday.

THE THANG:

Launch from Slow Burn, mosey down 160, through Kingsley Park to FMHS Tennis Courts (a place where Jay spent much of his time). Spud will lead us in a short prayer. We will continue down Munn Road, make a right at Harris Street, a right at Sam Smith Road, right at Sutton to 160, right and return to Slow Burn for COT (approximately 4.5 miles).

HERE is a link to Jay’s Loop

If you can stay after for Chicken n Wisdom, Spud would like to share what’s been on his heart during this time. This is a great opportunity to support Spud and honor his son Jay.

Aye!
Zima

When Solid State asked me to Q I couldn’t turn down the opportunity to help a PAX who has done so much behind the scenes for the Fort! We all wish him and his family the best in their new opportunity in Minneapolis. When he asked he said he know YHC would bring it and mentioned his favorite Q was the “mud run” training one. That got me thinking about other feedback about my Amtrak Q. I wasn’t sure what to do. So the thang:
Mossy to the playhouse parking lot for COP for a collection of:
IW
goodmornings
windmills
squats
morocco nightclub

Then partner up and line up at end of road for a Dora 2-3-4 (1-2-3 just seems to quick)
200 merkins
300 squats
400 LBCs

Wall sits and 10 merkins then repeat with derkins

Mossy to Empire parking lot for LBCs and flutter kicks and holds.

Jailbreak to COT

As always, an honor to Q. Lots of announcements so read the newsletters. Spring 2017 is the Fort Ruck – sign up!!

Trucker

Join us this Friday at Slow Burn as we send off a veteran of TheFort and welcome a new Site Q.

Solid State is moving to Minnesota in the coming days, so let’s send him off in F3 style by posting with him in the gloom.

During this time, we will also recognize Barry Manilow as the new Site Q for Slow Burn. This AO has become quite a popular place to post, but if anyone can throngs of people, it’s Manilow.

26 moderately awake but anxious to go PAX posted to Slow Burn on 5/13.  Pusher, The Fort HC King, had an FNG in tow so after a more detailed disclaimer, we were off.  Here’s what we did.

WARM UP

Mosey to the back parking lot of Baxter’s Bunch Playhouse (RIP) for COP

All exercises IC after some reminders given in Twister’s direction

• SSH, Merkin, Cherry Pickers, IW, Peter Parkers, Parker Peters, Mountain Climbers

Mosey to long sidewall @ Lowes

• Peoples Chair in tight formation.  PAX in left end peeled or and bear crawled to the other end and resumes position.  Everyone gets a turn
• Excellent Mumblechatter as we all critiqued everyone’s form!  Birdcage recorded a perfect 10 while Destiny did not.
• Recover and lunge walk to the light post and back
• Round 2, same thing but this time broad jump down the line
• Recover then bear crawl to the post and crab walk back

Mosey to the drive in front of Baxter’s Bunch Playhouse (RIP) and partner up.  Size matters not.

YHC asked the PAX the theme for the month – Marriage.  I shared about expectations we have when we get married.  For me looking back, most of those expectations were about what I could get out of the relationship.  My expectations were selfish and pretty unrealistic.  I’ve learned that we should love our wives like Christ loves the church.  How did Christ love the church?  He DIED for it.  He served people, fed the hungry, and healed the sick.  THAT’s our example.  My perspective on marriage was all wrong.  Through my 14 years of marriage, I’ve learned better how to serve my wife and put her first.  This last year, I learned that on a whole new level as I journeyed with my wife through her battle with breast cancer.  That kind of situation can either drive a couple a part or knit them even closer together.  I’m happy to report my wife is now cancer free and our marriage is stronger than ever.  Parting words, serve your wife!  Love her unconditionally and make her the priority in your life under God.  AYE!

• Round 1- Partner 1 runs to third crosswalk while Partner 2 does merkins.  Flapjack Repeat with LBC and then squats.
• Round 2 – same but with CDD, Freddy Mercury’s, and SSH

Mosey to Empire Pizza parking lot and circle up

• The plan was to take a page out of the Maximus’ and Seacrest playbook and do 1 x 4 Captain Thor until time ran out.  That = 1 big boy sit up and 4 American hammers.  I messed up the cadence and on this fine morning, nobody seemed to be feeling this one.  AUDIBLE after getting to a 5 x 20 count.
• Wide Arm merkins, flutter kicks, then find your partner and complete 20 situps and 20 leg lifts.
• Jailbreak to COT

Announcement.

Read newsletter.  Lot’s of opportunities to serve.  CAH needs yard maintenance and bring your individually wrapped snack.  Bring to workouts and deliver to site Q.  Fastest 5 K will be epic, if you don’t have a team, show up and you’ll be put on one.  Memorial Day Murph, and June 10th TEC Dowling Memorial Golf Tournament to raise money for Fort Mill Schools.

Prayers for Olive with the unimaginable loss his family suffered.  Prayers for Deacon’s mom and Package’s dad.

Thanks Solid State for the opportunity to lead and welcome FNG Southern Charm!

Flat Tire

It never ceases to amaze YHC how, despite forecasts of rain during the workout hours, more often times than not the rain holds back for the workout. Such was the case this past Friday when SolidState asked that I Q “the burn”. The ground was wet, but we managed to stay pretty dry until I thought I heard CSPAN say we weren’t getting dirty enough (of course, he could have been talking about #bombjacks).

Quick disclaimer was offered to the 20 veteran packs, and we were of with a mosey to the parking lot in front of Empire Pizza.

Warmup-o-Rama
– Mountain Climbers x15 (IC)
– SSH x20 (IC)
– Imperial Walkers x15 (IC)
– Windmill x10 (IC)
– Low Slow Squat x10 (IC)
– Mountain Climbers x15 (IC)

Mosey up to 160 for frogger into Baxter, landing at the street corner outside of McAlister’s Deli.

The Thang
Pax partnered up (size not matter) and shown a #waterproofweinke taped to a trashcan near the street corner, causing a bit of #mumblechatter. Partner 1 was to stay at the street corner and perform the first pair of exercises (10 reps each exercises, switching back and forth), while partner 2 ran to the second floor balcony of the building across the street. Across the second floor balcony they were to perform a particular moving exercise. A copy of the #waterproofweinke was posted on the balcony for those memory challenged, like YHC. When partner 2 returned, flapjack with partner 1. Repeato through all six rounds. Exercises spelled out “BLIMPS”. See below:

1. B – Bomb jacks, Box cutters, ==> Broadjumps across balcony
2. L – LBCs, Lunges (in place) ==> Lunges across balcony
3. I -Imperial Walkers, Inclined Merkin ==> High Knee across balcony

Planked for 6 to catch up.

4. M – Merkins, Monkey Humpers ==> Mosey across balcony == A few unfortunate female joggers running Baxter’s Market Street most certainly apprecaited pax doing monkey humpers on the street corner. #classy
5. P – Plank Punches, Peter Parkers ==> Power Skip across balcony
6. S – SSH, Scorpion Dry Dock (5 each leg) ==> Shuffle Left/Right across balcony

Quick recovery then pax moseyed to “get dirty” doing some ab work in the grassy circle in front of the Baxter library. I don’t recall the exact counts, please forgive.

– Seal team sit-up
– Flutters
– Freddies
– Hello Dollies
– Russian Twists
– Mack Tar Jai
– Burpees

Thanks to SolidState for the opportunity to Q! SlowBurn is the first AO to which I posted, and always a great place to post and Q. Greatly appreciate the pax coming out to support one another!

A year ago, I was about a year and a half into getting myself into respectable shape, I had been running with the ferns at lunch hour and had taken off about 40lb. I was at Bratwurst Thursday (A Dark Helmet Production) and got talking to Dark Helmet and Beast about working out in Fort Mill (Whitesnake was on grill) … Long story short, Dark Helmet was on Q at Slow Burn the next day and Beast came to look after the FNG (Me).

Honored to lead 32 at Slow Burn Friday. Some who have done this long before me, some who joined the ranks along with me and some newer PAX who I hope to see for years to come.

The Thang:

Mosey to the Empire Pizza lot for moderate modified dynamic warm up (inspired by Sasquatch)
butt kickers 1/2 the lot, jog it out 1/2, high knees back 1/2, jog it out, squat walkers, jog, toy soldier, jog, karaoke L, karaoke R, windmill walkers, jog, bear crawl, jog, imperial walker walker, jog, inch worm, jog, pull knee to chest, jog, broad jump, jog, shuffle L, shuffle R.

32 man indian run around Lowes (insert groans here) and back to the front of the playhouse

Split the group (due to size), one group up the road in front of the mall, one group back toward Lowes.  Run to light, 10 squats, run back and back to 2nd light, 10 squats, 10 scorpion DD, run back and run back to 3rd light, 10 squats, 10 scorpion DD, 10 dying cockroach, run back and plank.

Mosey to lot for 2 rounds of 4 corners (inspired by early painful mornings at WEP): 1st round: 10 each mak tai jai, CDD, monkey humpers, merkins, meet in the middle to plank. 2nd round: knee tai jai, bombjacks, double counts freddie mercury, big boy situps.

Mosey to a grassy area (inspired by Chicken Hawk): JACK WEBB, a full round 1-4 to 10-40

Back to COT, announcement, prayers, thanks to Backdraft for taking us out

A personal thanks to all PAX that I have met over the year.  You may be the guy pushing me, you may be the guy I am trying to catch, you may be the guy with words of encouragement or you may be the place I want to be … but, you are definitely the guy that gets me up and gets me going every day, and makes me better.

A moderate note to new PAX and guys (like me) who cant always keep up … though I sprinkle in a little craziness and shake things up every once in a while … Tuesday, the Ballroom is now moderate. Wednesday, Clydesdales, slow run and walk as needed, we will always stick with you (thanks, Anchorman). Friday, Slow Burn. Saturday, The Yard.  4 moderate days that will still test you  .. if I can do it, so can you.

Looks Like We Made It,

Barry Manilow