Category: Slow Burn

(Not So) Slowburn

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  • QIC: Corruption
  • When: 04/22/16
  • Pax: Solid State, Apache, CSPAN, Pusher, Package, Old Bay, Twister, Back Draft, Socrates, Change order, Hasselhoff, Peabody, Mission Possible, Gopher, Gilmore, Green Wave, Mash, Barry Mannilow, Dilbert, Smokey, Rocky top, Short Sell, Deacon, Digger (FNG)
  • Posted In: Slow Burn

YHC was very excited to get back into Qing after a 3 month hiatus.  As the clock moved toward 5:15, the sky decided to open up and give us an early shower.  The rain was shaken off, the disclaimer was given and off we went.

The Thang:

  1. Mosey to the parking lot in front  of Empire Pizza:  Circle up-  20 SSH, 20 Morroccan Night Clubs, 20 Seal Jacks, 15 Windmills,  20 low slow squats.  5 eight count burpees.
  2. Mosey to the Guardrail next to Lowes-  (15 derkins/ 30 dips)X 3
  3. Slow lap around Lowes to Parking lot next to Baxter’s Bunch- Burpee broad jump across parking lot.  Rinse and repeat.
  4. Mosey to corner of Baxter’s Bunch-  Partner up 1 partner runs the length of the Building to Empire Pizza and back.  The other partner performs the following 100 muricans, 200 squats, 300 LBCs, 400 flutter kicks (single count)  Switch off.
  5. Line up next to Baxter’s Bunch for 11s 10 jumping lunges – each leg, run to Empire for 1 Carolina Dry dock 9, 2, etc.  This was cut short around 6 and 5 due to time constraints.
  6. Mosey and or jailbreak to COT.

Announcements:  Read the newsletter, May 6 Kicking it Challenge, May 7 – 2 year anniversary Rock Hill @ Old Town.  Fast Five, 6/ 18- Hog and Coyote,

Prayer requests- Recorder died at this point.  Just lift up all prayers spoken and unspoken.

Moleskin:  Thank you Solid State for the chance to Q.  I had a blast!

 

 

Overall it was a successful workout.  I probably pushed a little too hard for a slow burn.

 

 

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LAKE WYLIE LAUNCHES “THE DEEP”: A Pre-blast…

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Highly anticipated… and I anticipate your attendance to make it a launch of epic proportions… SO HC NOW. We will be looking for your support over the coming weeks as we launch this newest Region of F3. That support will come in the form of your willingness to Q, in your attendance at workouts, in your talking it up in COTs, and in EHing those guys that you KNOW desperately need the multitude of goodness that comes from F3. Someone gave it to you… Now it’s your turn… Call that buddy that lives in Lake Wylie or in Steele Creek area that you haven’t talked to in a while. Tell him your story. Then drag his a$$ to the AO for a glorious beatdown…

Where: Oak Ridge Middle School in Lake Wylie (5657 Oakridge Rd, Clover, SC 29710)
When: 0700 – 0800 on April 9th, and every Saturday thereafter until we either die or the Earth passes away…
Who: All Pax of F3 Nation that are up for it… (But particularly those in Lake Wylie and Steele Creek and surrounding areas)
What: Horribles. Lots of them.
Why: Oh… You know why…

Weinke sneek peak…
Let’s see… what should I tell you??? Let’s just say that there will be lots of speed work… Bear crawls… Oh, and a new exercise, called THE KRAKEN. You won’t want to miss that…

BE THERE.
Helmet, out.

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It’s Clydesdale story time, boys

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  • QIC: GridLock
  • When: 02/23/2016
  • Pax: Airborne, Change Order, Barry Manilow, Gilmore, Anchorman, Mainframe, Rebel, Corruption, Tater, Greenwave, Deacon, Cotton Eye, Bass-o-matic
  • Posted In: Clydesdales, Millllkshake, Slow Burn, The Fort

14 bright eyed PAX posted to the Clydesdales on a brisk morning to mozy a few, or more, miles.

The Thang

The Clydesdale “Thang” is always easy to describe. At this AO we run.

But, as a whole, this AO is a little different. Today, as with most Wednesdays, the PAX split into different groups based on running experience, desired miles, and cardio. One group ran 45 min through BAX at a run/walk pace, another ran 45 straight at a moderate pace through BAX, and the last made a quick biscuit trip down 160.

Today the overall mileage ranged between 2.5 and around 4.4. YHC was quick to notice how the weekends CSAUP P200 participants left their Smoke Boots at home and were moving a little slower than their norm.

COT & Story Time

After Name-O-Rama, YHC indulged the recovering PAX to listen to a quick story about ‘why the Clydesdales exist’. I shared my own Sad Clown experience, what it meant to swallow the F3 Red Pill, and why I believe running/jogging is an important part of the F3 experience.

You see, two years ago I couldn’t even finish my first F3 workout because a short run brought me to my knees. For a week I was known as the guy that didn’t stick around long enough to get an F3 Name! I had no cardio, and quit honestly needed to splash merlot.

A year later, and 40 pounds less, I built up enough cardio to handle the typical boot camp, but it still wasn’t enough. I wasn’t progressing. I seemed to be missing something. I needed something more.

I needed to embrace “that which should not be named.” – Running.

Why?

  • Because improving the cardio improves the boot camp experience.
  • Because I needed the physical goal of 3S2T of the King.
  • Because much of the fun and Fellowship of the Second F is at CSAUPs. All CSAUPs involve running and strenuous cardio.
  • Because I didn’t want to always be the Six!

If running was so important, and my natural next step, what was I to do? I didn’t think I could show up at “Flight Plan” or “Laces Out”. Too intimidating. Running on my own. I couldn’t just do it with no accountability from the PAX.

Thank goodness a few other guys led the way by starting the Clydesdales. They were prepping for a Leatherneck mud run, but were, for the most part, beginner or moderate runners. I joined them. The Clydesdales became a “safe” place for me to work on my cardio and improve my running skills.

So, join the Clydesdales on Wednesday 0515 at BAX Starbucks if you want a moderate run to build your cardio, stamina and legs. Less than one year ago many of the Clydesdales were in your same shoes. 12 months later they are participating in CSAUPs like the P200, the Yeti and half-marathons.

All running levels welcome. Just be willing to improve!

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Last chance to order a FORT Region shirt (new colors)

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We will be doing a redesign of the FORT logo later this year, so this is your last chance to order the current FORT design before then. Think of it as a way to say you are a FORT region original before all the newbies arrive. For all of you wondering if we would ever have another option other than gray, you are in luck. MudGear just released red and royal blue!

The MudGear obstacle race jersey fits close to the skin without compression (tapered cut). Its highly breathable, wicks sweat, and has excellent drainage capability. This is the style all regions wear across this great nation of ours. Don’t you want to be a great American? Aren’t you proud of the hours of pain and gallons of sweat you lose with your F3 brothers? Why wouldn’t you get this shirt? Also available in badass black (standard F3 Nation uniform color for our workout ninjas). Is it visible to oncoming traffic at 0515? Nah. Does it need to be? Meh. Will you blend in with your surroundings? Probably. Will you look good wearing it? Heck yes!

Price: $33 (MudGear red, blue, black)

Also available is the black Sport-Tek Adult Competitor Tee. This one is lightweight, moisture-wicking, and breathable. It has a looser fit. This is the more cost-effective version. Not as durable, but just as sweet. Ladies cannot resist a man in black. Heck, there was even a movie (or 3) about men in black. Don’t you want to impress the ladies? Why wouldn’t you want to rock out a bad mama jama black F3 shirt? Show the CrossFitters what a real shirt looks like on a real #HIM! I hear it actually makes you do better merkins.

Price: $24 (Sport-Tek black)

The grey on black looks pretty sweet. Last day to order is 4/3/16. To save you shipping charges, I’ll deliver them to you when they arrive in late April. Get them before they are gone! Don’t look back on this and say, “I wish I would have gotten the shirt.” Just click below and order it now. Operators are standing by. Do it!

F3 The Fort Shirts Pre-Order

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10 years in the making

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10 showed up for a rare High Life Q on an abnormally warm Friday morning for what ended up being a not so slow-burn. Q forgot his gloves and should have known better.

The Thang:

Run from CFA parking lot down to the Empire parking lot.

SSH x 30
Low slow squats x 20
Imperial Walkers x 20
Merkin x 15

Line up along the line outside Baxters Bunch (RIP).
-Walking lunge halfway, butt kickers to Empire. Karaoke back,
-Side shuffle halfway, then flip. Backwards run from Empire to Baxters Bunch (RIP)

Q then had everyone partner up with someone of a comparable size. YHC mentioned that his 10-year wedding anniversary is next Friday. Partner work today is in honor of the hard work and reliance you have to have with one another to make it work 10 years (and more).

First up…
1 – wheelbarrow from first line outside Baxters Bunch (RIP) to Empire and back. Switch as needed. In hindsight, not so slow burn.
2 – Partner carry to Empire and back. A little morce moderate but still not so slow burn.
3 – partner leg raises, x 10, straight up and down. Then, x 10 each side to work obliques.
4 – partner shoulder taps. 3 x 10
5 – partner squats – interlocking arms/back to back. Seen in a tweet Apache sent. Disaster. Modified.

Q then moved the group to the wall. Wife (and you) are there to be each other’s rock when times are tough.

Balls to the wall x 3
People’s Chair x 3

Ab call out
Run back to CFA. Joined by 5 runners.
Before COT – Q wanted to note one last item. Importance of humility; doing things that you don’t always want to do to make her happy and/or may be a little embarassing. Finish with 10 monkey humpers in the CFA parking lot.

Ball o’ man

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How to ride Amtrak to Raleigh and Back

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  • QIC: Trucker
  • When: 03/04/16
  • Pax: CSPAN, Bass-O-Matic, High Life, Speaker, CoCo, Package, Destiny, Mainframe, MASH, Spitz, Boeheim, Airborne, Chickhawk, Shortsale, Birdcage, Rocky Top, Deacon
  • Posted In: Slow Burn

A little over a year ago, YHC took a job that required me to travel to/from Charlotte and Raleigh a couple days a week. Being in the Transportation Planning Consulting world and working with NCDOT Rail Division, there was no question that the best way to travel was via AMTRAK. So as I prepared the weinke for Slowburn, it dawned on me that not too many PAX know that there are 3 passenger rail trains a day traveling back and forth, and how could I not only educate the PAX about this, but relate it to my weinke? Many of the Fort PAX know that YHC always talks about trains, loves hearing the whistle during morning workouts, and how important my job is relating to rail. So after a quick disclaimer, 15 PAX mossy to Bunch House parking lot. COP consisted of a few traditional exercises, with a few moans. Then the educational piece began.

AMTRAK operates, with financial assistance from NCDOT Rail Division, three passenger rail trains a day between Charlotte and Raleigh. As a weekly rider, and working with Rail Division, I have learned a lot in regards to the operations of the system.

The first train that leaves Charlotte is Train 80 – Carolinian Train, leaving at 7:00am. This train operates daily to Penn Station, New York City with 24 stops along the way. With that, PAX did 80 squats then ran a lap around the Empire/Bunch House building to replicate a trip to Raleigh.

The second train that leaves Charlotte is Train 74 – Piedmont Train, leaving at noon. This train operates daily to Raleigh with 8 stops along the way. With that, PAX did 74 LBCs then ran the frontage road and back.

The last train that leaves Charlotte is Train 76 – Piedmont Train, leaving at 5:15pm. This train operates daily to Raleigh with 8 stops along the way. With that, PAX did 76 flutter kicks then ran the frontage road and back.

The first train that leaves Raleigh is Train 73 – Piedmont Train, leaving at 6:45am. This train operates daily to Raleigh with 8 stops along the way. With that, PAX did 73 CDD then ran the frontage road and back.

The second train that leaves Raleigh is Train 75 – Piedmont Train, leaving at 11:45am. This train operates daily to Raleigh with 8 stops along the way. With that, PAX did 75 merkins then ran the frontage road and back.

The last train that leaves Raleigh is Train 79 – Carolinian Train, leaving at 4:50pm. This train operates daily to Penn Station, New York City with 24 stops along the way. With that, PAX did 79 Freddie Mercury’s then ran the frontage road and back.

Throughout, statistics were mumbled, such as the average speed for the train is 79mph, it takes roughly 3 hours and 20 minutes for the train to run between Charlotte and Raleigh. Average fare ranges from $40 – $85 depending on train number or business vs coach car.

PAX then lined up at end of frontage road, sprinted to the hand rails, performed 15 reverse pull-ups, sprinted to other end of frontage road.

10 burpees OYO

Ab lab: LBC Webbs ( 1 heel to heaven/5 flutters, increase each round by 1/5( upto to 5/25, then back down. Russian twists and LBCs. Mossy to COT.

3 runners then decided to pull into the train station for COT.

The theme may seem quirky, but the intent was to make it fun. Remember, use AMTRAK to Raleigh sometime, it is a relaxing way to travel with free Wifi and you don’t need to deal with drivers like Package 🙂 http://www.ncbytrain.org/

Prayers to injured, Destiny’s co-worker, all construction workers, and Spitz HS buddy.

The Maltz Challenge is March 11th at NAFO. Watch Twitter for details, CSPAN promises it to be fun and easy, or he will do 100 true military merkins.

Trucker

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Feeling the Burn!

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  • QIC: Seacrest
  • When: 02/26/2016
  • Pax: Deacon, Barry Manilow, Short Sale, Destiny, Fahrvergnügen, Rebel, Patton, Reeses, Socrates, Flat Tire, Twister, Spitz, Ginsu, Vanilla Ice, Solid State
  • Posted In: Slow Burn

I got the Q call the day before Slow Burn and decided to take a run at it.  This is one of the best AO’s in The Fort and always brings out the mumble chatter.  Before today, I didn’t realize the level of “RESPECT” out here…if you know what I mean.

The Thang:

Mosey around the mulch piles at Lowe’s for a quick warmup and circle up.

COP

WM x 15

SSH x 30

MNC x 30

Overhead Claps x 30

Merkins x 10

Plank Jacks x 15

Mosey to the from of Baxter Bunch…

Count off in twos and break into groups.

7 Pullups on one side, run to Empire Pizza and 1 Squat.  6 and 2, 5 and 3, 4 and 4…you get the point.

Next, count into 3’s…

10 Pullups

10 Merkins

20 Dips

Rinse and Repeat x 3

Mosey to the side parking lot for 3 rounds of old fashioned suicides.  50%, 75% and 100%.  Flat Tire thought we should do some odd percentages, but pretty sure he stayed at 50…just sayin.

Circle up for some Captain Thor (Thanks Maximus).  All the way to 10!  This was a real crowd pleaser.

Mosey back to Chick-fil-A and finish up with 15 Grave Diggers on each side.

Moleskin:

Great mumble chatter, as usual, for this AO.  Pleasure to join you guys!

Twister mentioned he had socks older than me during the last round of Grave Diggers.  Dude may need new socks…again…just sayin.

Prayers and Praises to all mentioned and unspoken.

Thank you, SS, for the opportunity to Q.  Pleasure!

Until next time…

Seacrest, out!

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PRE-BLAST: Uptown Lunch Gonna Funk You Up…

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Oh me, oh my…
The revival begins on Feb. 5 at 1130, and will continue on the First Friday of EVERY month going forward. PUT IT IN YOUR CALENDAR.
Location: Jason’s Deli in the Epicenter Uptown.

The 2nd F Uptown lunch had sputtered and maybe even stalled, but just like two good F3 men who don’t know when to quit (yes sir, may I have another?) Italian Job and YHC decided it was time to get serious and make it a thing again. (Because somewhere in my brain-damaged mind, seeing you fools in the Gloom isn’t enough…)

BUT! You say, can’t we go somewhere else? Jason’s Deli isn’t my favorite… Answer: It’s a free country. Do what you want. But WE will be here. Trust me, we wracked our brains to figure out the best spot based on seating capacity, price range, proximity, etc. This is the spot. The VSF is planted and this is the plan until further notice.
I mean, I get it. Jason’s isn’t exactly gourmet. Might not even be all that #FuelChallenge friendly, but kind of like First F stuff, if you came for the food only, you may be missing the point. So, spread the word to all your favorite Uptown-working PAX, tell it in the COTs, tweet it, etc., and get over there for some high-quality 2nd F.

Again, the details are above. To reiterate, Jason’s Deli in the Epicenter. The First Friday of every month. At 1130.

Questions? Concerns? Please feel free to bug Italian Job with that crap.

Otherwise, see you there. It’s Friday morning and we’re in the spot… Don’t believe me? Just watch…

Helmet, out.

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Neither Rain, Nor Sleet, Nor Snow …

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  • QIC: Barry Manilow
  • When: 01/22/16
  • Pax: Crab Cakes, Old Bay, Backdraft, Stang, Solid State, Change Order, Paula Deen
  • Posted In: Slow Burn

I am now clearly convinced that F3 men will work out in any weather. ANY. WEATHER.
The message today: We’ll try to keep warm and stay safe.
Disclaimer (the Q blew this, so there was overwhelming agreement to “I’m not a professional”)

The Thang:
Mosey to the front lot at Lowes (through the 2″ of slush and freezing rain) …
Keep moving for warm-up, butt kickers to the first light, then jog it out to the second, turn around, high knees, jog, turn around, karaoke (L), jog, karaoke (R), jog, windmill walkers, jog, pull the knee to chest, jog, bear crawl (through the slush, BAD.IDEA.), jog

Mosey and circle up on the left side lot …
Imperial Walker x 13 (Q blew counts right off the top), Squat x 12, SSH x 12, Cherry Picker x 12, CDD x 12

Mosey to the back of Lowes …
12 x Dips, 12 x Derkins, 12 x Squats, OYO

Mosey to the last side of the building for some wall work, Bear Crawl (or “The Snow Plow”) from one end to the other, recover, rinse and repeat

Again, Mosey to the back of Lowes …
12 x Dips, 12 x Derkins, 12 x Squats, OYO

Mosey to the front of the mini mall by The Playhouse (boy it sure looked warm in there) …
Begin with 10 x Bombjacks, thanks to Backdraft
Begin again with 24 x single count LBC (against the building in the dry-ish), run 1/3 down the front for 12 x CDD, back to the start for 24 x LBC, run down 2/3 for 12 x Squats, back to the start for 24 x LBC, run to the end for 12 x merkins and back to the start for 24 x LBC

Mosey back to the side of Lowes
Imperial Walker x 12, Squat x 12, SSH x 12, Cherry Picker x 12, CDD x 12 (again the Q blew the counts)

Back to COT and be entertained by the key incident

The laminated Weinke was adjusted to keep dry-ish, so we did not see Jack Webb and Freddie Mercury. And our number for Burpees was …. ZERO

Praise to Paula Deen for making an appearance after a few months “off” … In a later text he wrote, “I’ll get back in more often”. Praise to Backdraft for his year anniversary following ankle surgery.

Honored to lead at the place it all started for me, the legendary Slow Burn, and honored to be joined by 7 #HIM

Looks like we made it,
Barry Manilow

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PRE-BLAST: The Gloom is Coming to York, SC

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Back at the 5-year anniversary Ultra-Convergence in Charlotte, something Dredd said at the end stuck with me. I’m paraphrasing this quote but it’s fairly close: “Some guy out there needs this. Some guy out there is wondering what the heck his life is all about. Some guy out there is being a lousy Dad. Some guy out there is being a lousy Husband. Some guy is out there is getting ready to get fired. YOU may be the only guy out there to help him.”

For months I’ve tried #EHing Deputies and other folks I work with to come to F3. Each time I swing for the Turkey Punch, they would ask, “When would #F3 come to York?”  No matter how hard I would Turkey Punch them to try out The Fort, The Patriot or any other AO, the excuse was, no one (right now) has the desire to wake up at 0 dark 30 to drive 20+ minutes to Rock Hill or Fort Mill to work out. Each time we’d end the conversation, I would answer “I didn’t know when F3 is coming to York, but we were thinking about it.”

Well it’s time to stop thinking! It’s time to pull the pin and throw the F3 grenade to York, SC.

At first, I didn’t think I should be the guy who lives in Catawba 30+ minutes away, to be the one to take the leap in being the site Q for a new AO in York. I work in York, so that was a lame excuse.  So after Dredd’s quote kept repeating in my head, a lot prayer and getting constantly #TurkeyPunched by Apache, I feel the call that now is the time to bring F3 to Western York County.

We can’t be selfish with this F3 thing.  From my perspective the first F is a by product of my favorite part, the second F.  Which has helped me be stronger in my third F.  I love this brotherhood. Many of you have become more than just work out buddies. You’ve become brothers to me, which I learned so well over the Christmas holidays.

So let’s do this!

RECON THANG:

We are planning a few recon workouts before we launch this thing full throttle.  The first is set for January 30th 2016 0700 to 0800 at York Comprehensive High School (275 Alexander Love Hwy. York SC). The folks in York call it York University, because from the road, the facility doesn’t look like a high school at all.  Apache and YHC are going to Q round one before we plant a shovel flag in York.

YCHS has most everything a F3 AO needs to bring the pain. Parking Lots, Hills, walls, an ROTC obstacle course, 1.75+/- perimeter for running. Plenty of options for a Q.

So now your job is to #EH guys you know who live in York, Clover and points between, to swallow the #redpill, and start this process of becoming a High Impact Man.

Popeye OUT!

 

 

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