18 PAX survived the Gloom playing UNO. Deacon will forever be known as Draw 4 after his epic card selection. Thanks to Tinker Toy for the idea. Welcome to FNG Fahrvergnügen.

COP – Warmup

1. 30 X SSH
2. 20 X IW
3. 20 X MNC
4. 20 X WM
5. 20 X CDD

The PAX then played UNO. The official size UNO Deck was in the middle and each of the PAX took turns drawing a card. The color of the card picked the exercise and the number told us how many to do. The exercises were:

• Red –> Merkins
• Blue –> Carolina Dry Docks
• Green –> Squats
• Yellow –> Bomb Jacks
• Draw 2 –> 5 Burpees
• Draw 4 –> 10 Burpees (Deacon’s Favorite)
• Wild Card –> 20 LBC
• Reverse –> Repeat previous exercise and quantity
• Skip –> moved to the next PAX

Only 108 cards in an UNO deck.

Jail break back COT.

8 of The Fort’s finest arrived in the gloom for a 9/11 tribute and extra running beat down in honor of our brothers in the BRR.  After a quick disclaimer, and guarantee to Assassin that he was, in fact, here for the moderate workout, we were off.

The Thang:

Mosey to the Robert Palmer office parking lot.

Warmup:

SSH x 25

IW x 15

WM x 15

Squats x 15

Merkins x 15

MC x 15

Merkins x 10

Mosey to the Forest Hill Church parking lot.

10 Derkins, Bear Crawl, 10 Merkins, Bear Crawl, 10 Merkins, Bear Crawl, 10 Derkins

10 Dips, Crab Walk, 10 Dips, Crab Walk, 10 Dips, Crab Walk (really burning at this point), 10 Dips

4 Corners:

Round 1:

Each corner:  20 LBC’s, 10 Flutter Kicks, 10 Hello Dollies, 20 Russian Twists

Round 2:

Each corner:  10 Merkins, 10 Squats, 10 Monkey Humpers

Mosey back to COT.

Remember 9/11 today gave us a little extra motivation throughout.  God Bless America.

Prayers for our brothers in Colombia and BRR guys.

Thank you Solid State for the opportunity to Q.  Always an honor.

Until next time…

Seacrest, out!

21 of the best took the floor at the Labor Day weekend Slow Burn to brush up on their dance moves and see if Manilow writes the Weinke (laminated and in hand) as well as he writes the songs.

The Thang:
Mosey to the left side of Lowes
15 SSH, 15 imperial walkers, 15 Morrocan night clubs, 15 windmills
Mosey to the back
15 dips, 15 incline merkins, 15 calf raises, plank-a-bit when done (not quite a full -o-rama)
Mosey to the other side
20 squats, 20 monkey humpers, 20 Carolina dry docks

Mosey back to the little parking lot for 4 corners, in each corner a board, one side green, one side gold. Four groups ….
Gold side first: 20 x LBCs, 15 x merkins, 20 rosalitas, 20 x lunges (10 each way)
Next time around, Green side: 20 x LBCs, 15 x merkins, 15 scorpion dry docks, 15 dying cockroaches
In between corners, practice your dance moves: left shuffle, right shuffle, karaoke left, karaoke right

Next, 1/2 the group run to the end of the building while the other does LBCs, switch
do it again, 1/2 run while the others do squats, switch
do it again, 1/2 run while the other 1/2 split LBCs and squats, switch

Mosey to the soft grass for the Long Version of Copacabana … and Jack Webb to 10

Mosey back, COT

Announcements; read the newsletter, much 2nd and 3rd F on the docket for Sept and Oct

Thoughts and prayers with the 11 men in Columbia S.A.

I am honored that Solid State gave me the floor at the legendary Slow Burn, the very place Dark Helmet and Beast introduced me to the Gloom 4 months ago.

Eleven forewarned pax posted for a bucket of pain at Slow Burn.  The last time the deceptively comforting, Easter-themed-bucket-with-bunnies-and-flowers-and-eggs made an appearance was also at Slow Burn a few months ago…back when Slow Burn attendance was averaging 30+.  And as memory serves, we only made it 1/2 of the way through the 30 or so exercise cards.  With only 11 pax this time, we made it further, and possibly could have made it all the way through if we had stepped up the pace a bit.  However, there was a bit of #mumblechatter about how this was supposed to be moderate intensity (especially after several consecutive Bear Crawls cards were drawn. #BlameTheDrawerNotTheGame).

The Thang:

Mosey to the back of Lowe’s for a little warm up.

• SSH x20 IC
• Windmills x15 IC
• Dips on the guard rail x20 OYO
• Inclined on the guard rail x20 OYO

Bucket-o-pain (a name given by one of the pax after the first work-out) is a bucket containing 30 or so cards with 50 various exercises specifically selected from the Exercise List.  Each card listed an exercise for the group to do in cadence, along with the number of reps, and a type of moving exercise.  The moving exercises was done outwards from the circle for about 15 yards (to next row of parking spaces.  Another 15 yards beyond that were the second row of parking spaces that pax were simply to run to after reaching the row.  Here is an example of one of the cards in the bucket:

—————————————
|  15 Hello Dolly (IC)             |
|       => High Knee                |
—————————————

Pax took turns randomly selecting a folded card from the bucket and announcing the exercises to be done.  We got through the following cards before having to head back to COT.  This isn’t the exact order they were drawn.

• 15 Parker Peters (IC) => Toy Soldier
• 10 Monkey Humpers (IC) => High Knee
• 15 Plank Punches (IC) => Karaoke (YHC demonstrated and had the pax do merkin punches instead)
• 10 Russian Twists (IC) => Butt Kickers
• 10 Mountain Climbers (IC) => Shuffle
• 10 Windmills (IC) => Karaoke
• 15 Dry Docks (IC) => Toy Soldiers
• 15 LBCs (IC) => Toy Soldiers
• 15 Hello Dolly (IC) => High Knee
• 10 Dying Cockroach (IC) => Bear Crawl
• 15 Pogo (on each leg) (IC) => Lunge Walk
• 10 Weezy Jefferson (IC) => Bear Crawl
• 10 Bomb Jacks OYO (IC) => Bear Crawls
• 10 Wide Arm Merkins (IC) => Lunge Walk
• 10 Low Slow Squats (IC)  => Backward Lunges
• 15 Calf Raises (IC) => Lunge Walk
• 10 Flying Squirrels OYO => Jog
• 15 Merkins (IC) => Bunny Hops
• 10 Alt. Shoulder Taps (IC) => Sprint
• 15 Moroccan Nightclubs (IC) => Broad Jump Burpees

The pax did a great job hitting a variety of exercises and tolerating a Q that made a few audibles.  It was an honor leading such a fine group of men.

AYE!

22 in the gloom for some Slow Burn Action. Welcome to 3 FNG’s – UHaul, Magic Hat, and Training Wheels.

COP at Empire Pizza

1. 25 SSH
2. 15 Windmills
3. 20 Imperial Walkers
4. 20 Moroccan Night Clubs
5. 10 Merkins – Hold for 10 count after
6. 20 LBC’s

Moseyed to Baxter’s Bunch for wall action. Two rounds of people’s chair while PAX rotated with Lunge Walks and Bear Crawls

Four Corners – visited each of the corners with 10 bomb jacks at the first corner, 15 Carolina Dry Docks at the second, 20 Squats at the third, and 25 LBC’s at the last.

Partnered up for running and

1. 100 Dips
2. 200 LBC’s
3. 300 Squats

Finished up with a COP

1. 15 Peter Parkers
2. 10 Freddy Mercurys
3. 15 Parker Peters
4. Protractor
5. 15 Windmills

Jailbreak back to the COT.

Thanks everyone! Pleasure was all mine!

YHC Hasselhoff.

“9 PAX came out for Hard Drive’s VQ as he planted the VSF on a VAO for the inaugural Slow Burn workout, and found out that the term ‘moderate workout’ is a work-in-progress. The tone was set with a few words by Henry Ford: “Coming together is a beginning; keeping together is progress; working together is success.” With that the PAX headed out into the gloom…”

That is the opening paragraph to the first Slow Burn backblast (and my first backblast as Q) back on 6/27/2014.  One year later, 17 Pax (including Trucker, the only other pax that was at the Slow Burn launch) came and worked together for an extra-moderate workout.

The Thang:

Mosey to Empire lot for COP:
15 SSH
15 IW
15 Merkins
15 Morrocan Night Clubs in x2
15 Monkey Humpers
15 Slow Sumo Squats
15 MC

Mosey to the front of Baxter Playhouse and partner up
15 Partner Derkins each
15 Partner sit-ups each
15 Partner Picaboo Streets

Bearcrawl to the crosswalk and lungewalk back

Rinse and Repeat partner exercises

Bunnyhop to the crosswalk and sprint back

Rinse and Repeat partner exercises

Stick with your buddy for Partner 100s (one partner runs to far crosswalk and back while other partner does called exercise, flapjack until 100 reps of each complete):
100 Merkins
100 LBCs
100 Squats

Mosey back to Empire lot for some Dealers Choice Mary for 7 minutes.

Line up with partner and platoon run (no, not an Indian Run Twister) back to the #ShovelFlag for COT

Moleskin:
Today’s post was special to me, not only because it was the one-year anniversary for Slow Burn but also my two-year anniversary of my first post.  In that time I’ve met a lot of special men and have done a lot of special things (Spartan Race I’m looking at you).  I know I don’t have to write a long witness about everything F3 has done for me.  You all know.  You all have been there.

Today’s theme was about teamwork and leaning on your buddy to help you get better.  Slow Burn has been a great success because the region’s pax have consistently been out over the year to make it that way.  “Working together is success.”  We’ve come full circle.

When it started, Slow Burn was the only Friday workout.  Now there are four as our region continues to grow.  Moving forward in Year 2 will be Solid State as the new Slow Burn Site Q.  I’m very excited that he has accepted the challenge and I cannot think of a better leader.  Please join me in supporting him.  AYE!

Announcements:
F3 Dads in June
Prayers for Kelly and Candace as they fight cancer.