Slow burn some tooth picks

  • QIC: Trucker + WhatDid
  • When: 2/3/2017
  • Pax: Trucker, Cspan, Repeat, Wwl, Dark Helmet, Big Toe, Cotton Eye, Maximus, WhatDid, TPS, Atlas
  • Posted In: Slow Burn

Let’s just get this out there in the open….I was late for my Q, which I excitedly accepted from Cheddah & Trucker. Fortunately, as you would expect, my no show at 5:15 didn’t stop Trucker from running the ruck.

I don’t know if the disclaimer was given or not but given the show of the non-fng HIM that were there to ruck, I doubt it was needed.

By the time I showed, rolling in hot all the way around the Lowes building, Trucker had the pax in peoples chair passing their rucks from left to right and back. What a horrible idea, Trucker, and I’m glad I showed up when I did.

Trucker finished up his horribles and we rucked back, without my influence, to the toothpicks. These toothpicks, if I had to guess, weigh about 300lbs. Maybe more. I don’t know but I do know they are not easy to carry. With that in mind…

For the next 30 minutes our objective was to not let these toothpicks tough the ground. While that goal may sound easy for 300lb rail road ties, we had to complete 4 stations around Lowes. So, with pax divided in three, height did matter, we ventured out. Toothpicks on our shoulders we rucked to corner one and:

5 burpees & 10 squats with railroad tie. repeat until all three finished their burpees.

Ruck to next corner w/ railroad tie and perform 10 merkins and 10 squat shoulder thrust press with railroad ties. This one hurt! Repeat until all 3 did the merkins.

Ruck to next corner w/ railroad tie and perform 10 sumo squats and 10 railroad ties swings (left to right like a hammock). Repeat until all three did the sumo squats.

Ruck back to the pile of toothpicks, which put as at about .5 miles with these coupons, and before we   sit them down, we did 10 curls as a team of three with them. As I type this, 24 hours later, my forearms are still sore from this one.

With about 10 minutes to go, we rucked through the parking lot back to COT looking for new coupons for the next workout.

Back at COT ChickHawk took us out in the typical Chicken Hawk HIMship way.

NMM:

  • Showing up late is never good, especially when on Q. But I’d rather show up late, I’d rather have everyman show up late, than never show up at all.
  • Many thanks to Trucker for leading the pax like he always does.
  • What you put on paper is sometimes best left on paper and not executed. For today, I think the pax did well with these beyond heavy railroad ties.

Announcements: Sign up for the Pathfinder and get ready for GRT!

Always an honor to lead.

WhatDid….OUT!

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The Hawk (Ruck) Workout

  • QIC: Zima
  • When: 01/13/17
  • Pax: Zima (YHC), Deacon, Repeat, Big Toe (FNG), Spitz (R), Lugnut (R), Twister (R), What Did, TPS
  • Posted In: Slow Burn

Thank you Cobra Kai! Thank you for introducing me to the “Hawk Workout”. This is probably one of my favorite ruck workouts. It combines two of my favorite things. Running and Pain. And a Ruck. So three of my favorite things. Heads up from What Did that there would be an FNG but that he’s ex-Military, so he’d be good to go! Large crowd at Slowburn this morning and I was busy counting backpacks. Looks like we had 9 ruckers this morning. While the bootcamp would be moderate, the rucking was not. I give you, the Hawk Workout (named after AJ Hawk)

Mosey from Chick fil-A to the side of Baxter’s Bunch (man my kids miss that place). Warm up with a few SSH and Windmills, and then…

The Hawk Workout
Run 1 Mile (w/o ruck, two wide laps around Lowes)
Put Ruck On (Everything done with the ruck moving forward)
15 Burpees
50 Lunges (25 each leg)
25 Squats (Ruck Back)
30 GTOs (Ground to Overhead w/ Ruck)
25 Merkins
25 Squats (Ruck Front)
15 Burpees
Take Ruck Off
Run 1 Mile

This is an awesome workout and even though there were varying degrees of fitness, I requested that we do everything as a team. Because that’s what you do when you’re rucking. We moseyed to the street, cut left up to BP and then a quick left back to COT. We had 2 minutes left so we finished with 15 more ruck burpees while the bootcampers came rolling in.

NMM
-Again, thanks to Cobra Kai for introducing me to this workout
-Tclaps to Repeat for carrying 30# when he’s only required to carry #20 (#petite)
-Big Toe’s military training was showing on how well he knocked out the merkins #perfectform
-One Third the group was #respect Always honored to lead Spitz, Lugnut and Twister
-Deacon, take that laminated workout and distribute to the PAX
-TPS, way to take initiative and rig your own rucksack
-What Did brings an FNG to a ruck workout. That is all!

Check Barry Manilow’s BB for today’s Praise, Prayers and Announcements! Honestly, I was a little light-headed and spent! And thanks to Trucker for the opportunity!

Aye!
Zima

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You can Burn, but it must be Slowly…

  • QIC: Dark Helmet
  • When: 01/06/17
  • Pax: Spitz (Respect), Trucker, Fish Sticks, Repeat, Spud, Fire Marshall Bill, Adrian, TPS, Twister (Respect), Ditch Witch (Respect), Change Order, Barry Manilow, Figaro, Longshanks, Cake Boss, Bass-o-matic, Bait Shop, Hasselhoff, Old Bay, Assassin, Airborne, Deep Dish, McCracken, Crash, Stang, Pusher, Deacon, Dark Helmet (QIC)
  • Posted In: Slow Burn

I wanted to set a record for attendance and for FNGs at Slow Burn last Friday. We got neither one… What we did get were a few leadership lessons and a lot of mumblechatter…

The Thang:
Warm it up, Chris:
A typical set of warmy-uppy things… Windmills, Merkins, Side Straddle Hops, that sort of thing.

First, 10 burpee penalty for no FNGs. Then we split into four groups for a little Four Corners. After each round we planked for the six and for a little inspiration about being #ThatSomebody. We did 15 of each exercise – AMRAP until time is up.

  • Round 1
    • Merkins
    • Squats
    • LBCs
    • CDDs
  • Round 2
    • Wide Arm Merkins
    • Sumo Squats
    • Rosalitas
    • Moroccan Nightclubs
  • Round 3
    • Diamond Merkins
    • Ballerina Squats
    • Double leg lifts
    • Overhead Claps
  • Round 4
    • Left hand forward Stagger Merkins
    • Monkey Humpers
    • Freddie Mercury
    • Supine pull-ups
  • Round 5
    • Right hand forward Stagger Merkins
    • Jump squats
    • American Hammers
    • Supine pull-ups
  • REPEATO

Here are some of the thoughts shared between rounds:

  • Horror vacui – Nature abhors a vacuum. – Aristotle / You don’t have to fill it with noise – Dark Helmet
    • In the absence of leadership, somebody will step up. Be that somebody. When I was younger, I thought you needed to talk a lot or be the loudest in order to be heard and to be a leader. Attention whores aren’t leaders…
  • A leader takes people where they want to go. A great leader takes people where they don’t want to go, but where they ought to be.
  • Only the guy who isn’t rowing has time to rock the boat. – Jean-Paul Sartre
  • No man will make a great leader who wants to do it all himself or get all the credit for doing it. – Andrew Carnegie
  • People buy into the leader before they buy into the vision. – John C. Maxwell
  • If you think you can do a thing or think you can’t do a thing, you’re right. – Henry Ford

 

NMM:
Of all the things shared, or thoughts that discussed, the one that seemed to hit home the most was when I asked the group, “What was the name of the last guy you EHed?” Let that one sink in a little. Either you believe in why we are here or you don’t. Either way, you are welcome here, but if you believe in the mission, then we all had best get to work…

Helmet, out.

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Cardio & Calves

  • QIC: Gridlock
  • When: 12/2/2016
  • Pax: Bait Shop, Gopher, Trucker, Spitz, Lugnut, Chickenhawk, Deep Dish, Change Order, Gridlock, Gilmore, Barry Manilow, Main Frame, Culture Club, TPS, Spark Plug, Twister, Purple Rain, Airborne, Cheddar, and Destiny.
  • Posted In: Slow Burn

My three and a half year streak of not Qing a boot camp came to a happy end this morning! As a true slow Clydesdale, I usually do my Qing at the different running locations. There’s just a lost less to plan. I usually just say “go”!

So, leading the fine men of Slow Burn took a lot more time and fretting to think through. Thanks Barry Manilow for the opportunity! Hopefully we had enough “burn” today to live up to the Slow Burn reputation.

The Thang:
We did a controlled mosey to Empire parking lot to circle up. Little did the PAX know, another run was coming up. I know those are popular with this crowd.

Warm Up:
An emphasis on slow as we warmed up.
  • Side Straddle Hops IC x 20
  • Imperial Walker IC x 20
  • Moroccan Nightclub IC x 40
  • Windmill IC x 25
  • Merkins IC x 10
You’ll notice, I didn’t add much in the way of “arm” work today. That’s because I was still recovering from Backdraft’s Monday beat down at Armory. My shoulders were still aching!: http://f3nation.com/2016/11/28/simple-and-to-the-point-armory/

 

Cardio:
We took a mosey around the new hotel to work on stamina. Got a little complaining and reminding this is Slow Burn. Here’s how it went
  • Normal mosey
  • Karaoke left
  • Karaoke right
  • Butt Kickers as we went around the back of Lowes
  • Shuffle left
  • Shuffle right
  • Normal mosey around the hotel.
  • Slowed the mosey down to bring in the 6 – Finished at the I-77 side of Lowes.
Cheddar took over as Q by suggesting we do 10 Bombjacks.

 

Slow Burn Story Time:
  • Noise was bad from the road so Trucker suggested a little more running to behind the Lowes. More grumbling.
  • We did OYO Calf Raises while the Q rambled on about not having any cardio when first starting F3. Heavy marketing to the PAX for Wednesday Clydesdales with anyone wanting to improve cardio. Click this link to read up on why I heavily believe in running or some sort of cardio building exercising like Rucking: http://f3nation.com/2016/03/23/its-clydesdale-story-time-boys/
Calves: 
So, I was reading the new Exercises page (http://f3nation.com/exercises/) of the F3 website and ran across a little gem known as “Global Warming”. No one likes it when the Q goes researching on the F3 site. You never now what he will find!
Global Warming:  Here’s how it goes. The PAX form a circle of pain. We hold an Al Gore position (squat hugging a tree) while slowly shuffling in a circle. Q shouts out exercise and amount and we all stop to do them. PAX recovers and continue the Al Gore shuffle in opposite direction. Rinse, repeat, and continue until I was smoked. I am sure this looked pretty silly from the hotel.
Here’s what we did. Maybe not in this exact order. Pretty much everything was OYO:
  • 10  Merkins
  • 20  Bobby Hurleys – When one does a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.
  • 10  Burpees
  • 10  X and Os
  • 20  Rosalita
  • 20  LBCs
  • 30  Calf Raises
  • 20  Flutter Kicks
  • 20  Carolina Drydocks
  • 20 Hello Dollys
  • 10  Hydraulic Squats
  • 20  Imperial Walkers
  • 20  Overhead presses
  • 10  Turkish getups – These things sux
  • 15  Seconds Honey Mooner
  • Sprint to Empire Pizza parking lot where we started the warm-up. Then, we assumed the same Al Gore position. No spinning this time.
  • 10  Big Boy Situps
  • 20  Windmills
  • 10  Imperial Walkers
  • 10 Hello Dollys
  • A little work on our 6 with Trucker leading the count. Protractor for a little more than a minute.
Jailbreak to the Chick for COT

 

We then paid the price of another 10 Bombjacks thanks to Twister!

 

COT
Announcements:  Watch for the weekly newsletter. Everything is in there. Don’t forget to signup for the Christmas Party!
Prayers:  Destiny’s neighbor that just lost his wife, Gridlock’s daughter learning to drive, Trucker’s son coming on the teenage years, and there was another I forgot.
Hope:  Evaluate where you put your “hope”. See the newsletter for more about the theme this month. Wish I could have spoken more on “hope”, but the blood wasn’t making it properly to my head after trying to keep up with the fast ones during the jail break.
Notice, it was really all about the “legs” this morning. Hope you guys feel it throughout the day! It was a pleasure.

 

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Two Marines go old school

  • QIC: Backdrfat and CSpan
  • When: 11/11/2016
  • Pax: Trucker, Rebel, Twister, Destiny, Change Order, Cakeboss, Dilbert, CSpan, Deacon, Flat Tire, Culture Club, Deep Dish, Gilmore, Barry Manilow, Geronimo, TPS, Cotton Eye, Bolt, Spark Plug, Beacon, Red eye, Atticus, Backdraft, Socrates
  • Posted In: Slow Burn, The Fort

This week has brought a lot of emotions out of not only myself but most of America. We elected a new President. Some were ecstatic and some were mad. No matter the outcome if you were for it or against it, it showed that we as men of our communities, our state, our Country have a lot of work to do. We have men in this County that need to be reminded of the sacrifice that was given to them by many great men who were willing to sign up and defend our rights. The right to elect a President, the right to protest if the outcome wasn’t to your liking. We have these rights because of Veterans.

Veterans Day brings memories to my head of the great times I had not only growing up a military brat, getting moved from base to base, from the west coast to the east coast. It really reminds me of the awesome men I got to travel the world with, train with, and to have a bond with that can never be broken. Some refer to the United States Marine Corps as the largest fraternity in the world. I think there right. If was proven when Cspan asked if I would like to share his Q on this Veterans day. Also the day after our 241st birthday. The day started with 23 guys all wanting to get better and show some love to those who defend us and our families.

CSpan started off with the disclaimer and set us up into two columns. We double timed it stopped periodically to do various exercises along the way. We learned that the marine Corps was born in 1775. We did 1 burpee for  the 1, 7 merkins for the 7, 7 squats for the other 7 and 5 more burpees for the 5.

We than double timed it to another spot and learned Cspan carried an M16 which fires a 5.56 round do 5 burpees and 56 lbc’s,

double time he also carried a 9mm pistol. 9 burpees.

double time he carried a machine gun that shot a 7.62 round. 7 merkins, 6 squats, 2 burpees.

Have Geronimo come forward who spent time in the Army. He wanted to do some tuck jumps because he jumped out of airplanes.

Hand of to Backdraft.

Double time to empire pizza. get in single file line the next group of exercises were done in cadence. After each set you were to bear crawl half the parking lot get up sprint other half turn around bear crawl and sprint back.

the exercises were as follows.

side straddle hop x 20, merkins x 20, mountain climbers x 20, 8 count body builders x 10, flutter kicks x 20, protractor x 10, squats x 15.

we than moseyed to wall for a 45 second wall sit. Double time back to COT.

announcements: Go to wep tomorrow Olive from Isotope will be Qing, discussion @ 0600 tomorrow on racial divide.

Prayers: Veterans, marriages, kids.

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CUBS WIN! CUBS WIN!! – How’s that relate to a F3 workout???

  • QIC: Trucker
  • When: 11/4/16
  • Pax: Rebel, Cottoneye, Culture Club, Big Shot, Bourne, Sheet Rock, Dilbert, Bass O' Matic, Longshanks, Barry Manilow, Couples, Training Wheels, Hasselhoff, Backdraft, Package,
  • Posted In: Slow Burn

What a week for being a baseball fan. One of the best 7 game series for a world series. It doesn’t matter if you are/aren’t a fan of the Cubs or Indians. But who isn’t a Harry Carry or Bill Murray or Eddie Vedder fan? It was an amazing ride for the Cubs to exorcises The Curse of the Billy Goat. More importantly, what a game of strategy by both coaches. As a coach to my sons coach pitch and mnior league teams, the Majors is a whole different ball game. But since the baseball season is over, there has to be a way to celebrate the Cubs win and the end of baseball till spring training. So what better way to incorprate baseball into the workout!

The Thang:
A little COP in front of Chick-Fil-A and then mossy to Empire Pizza parking lot. Circle up at the homeplate cone. Everyone performs the first inning excersise at home, then follows the direction on how to get to first base and compete the first inning excersis, then onto second base, then third, then back to home to begin the second inning, and so forth until we finish 5 innings of baseball. Each rep relates to a statistic from Game 7 (and as I didnt realize, should have found more statsistics since the game only took 15 minutes to play – and lots of Omaha’s had to occur aferwards).

Homeplate
1 inning = 7 monkey humpers for 7 Indian runs
2 inning = 2 burpees for 2 steals
3 inning = 13 left leg scorpion merkin for 13 RBIs
4 inning = 39 merkins for 39 total Cubs at-bats
5 inning = 108 LBC for 108 year drought – FINALLY OVER

Sprint to First Base
First Base
1 inning = 4 burpees for 4 errors
2 inning = 7 big boy sit ups for 7 walks
3 inning = 24 lunges for 24 total hits
4 inning = 26 flutters for 26 total OFF Players used
5 inning = 14 Carolina dry docks for 14 strikeouts

Side shuffle to Second Base

Second Base
1 inning = 8 Carolina dry docks for 8 Cub runs
2 inning = 10 squats for 10 innings
3 inning = 14 right leg scorpion merkin for 14 runners left on base
4 inning = 36 Russian twists for 36 total players played
5 inning = 40 hello dolly for 40 total Indian at-bats

Sprint to Third Base

Third Base
1 inning = 4 diamond merkins for 4 homeruns
2 inning = 10 Moroccan night clubs for 10 pitchers used
3 inning = 17 merkins for 17 players in scoring position
4 inning = 17 wide arm merkin for 17 minute delay
5 inning = 68 squats for 68 yr drought for Indians – STILL

Side shuffle to Home

So know for the second half of a no-weinke:
Circle up for 49 (3 exercises, 7 times each, 7 rounds) with no rest between:
– 7 burpees
– 7 merkins
– 7 LBCs

split into two teams for bases relay:
-Team 1 runs around the bases while Team 2 runs the opposite direction in a relay fashion (this is a fun skill we use for my coach pitch and minor league teams and is a fun competitive skill) – these PAX sure are competitive as well!

Line up along frontage road of Empire Pizza
Just as with playing defense and side shuffling to a ground ball and getting your glove down in between your legs, we ran side shuffles between cross walks, flapjacking direction, then sprinting to final crosswalk. Rinse and repeat.

20 count for wall sits

Repeat side shuffle run

Mossy to COT

As we circled up for COT, I read the statistics one last time. What a series, what a game 7. Even though I am not a huge Ohio/Cleveland fan, you had to feel that neither team should have lost. They both never gave up. That is a lesson that we PAX need to always instill in ourselves, as well as our 2.0’s, kids we coach, co-workers, marriage, faith, etc.. Giving up is not how the Sky Q intended us to live. In troubled times, and good times, prayers and accountability with our PAX and M is the only thing that will allow us to feel alive.

Read the newsletter! Yeti had been announced…..scary!

Trucker

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The Fort 1st F Convergence – 6 in 1 “Better Together”

  • QIC: Cake Boss, Riddler, Sasquatch, Dark Helmet, Bones, Tesh, Repeat
  • When: 10/28/2016
  • Pax: Missing 2 names....my apologies! Airborne, Aquaman, Atticus, Backdraft, Barry Manilow, BassOmatic, Birdcage, Bolt, Bones, Bonsai, Bounty Hunter, Bull Winkle, Cake Boss, Catfish, Cha Ching, Change Order, Chaser, Chedda, Chickenwing, Cobra Kai, Corn hole, Couples, CSPAN, Culture Club, Corruption, Dark Helmet, Davinchi, Destiny, Dilbert, Ditch Witch, Dog Pound, FNG - Deer Hunter, Gilmore, Lil E, Mainframe, Newman, Olaf, Old Bay, On the Rocks, Package, Pinstripe, Rain Bird, Repeat, Riddler, Royale, Sasquatch, Shady, Sheet Rock, Short Sale, Skate or Die, Skinny Jeans, Spiderman, Spinner, Stang, Tesh, Training Wheels, Trucker, What Did, WWL, Zima
  • Posted In: Brothership, Slow Burn, The Hive, The Swamp, Varsity

“The evening of your life is determined by the morning of it.” -G Laurie

62 men decided to get their morning off on the right step. By coming together as a PAX to get better physically and spiritually. The Fort has 5 Friday AOs and then add in the Ruck option we have 6 options for men to challenge themselves and take the Daily Red Pill (DLP). Here at the Slow Burn AO, these other AO’s came to fellowship:

  • SlowBurn (moderate)led by Riddler
  • Varsity (high intensity)led by Sasquatch
  • Hive(kettle bell) led by Tesh
  • Ruck led by Dark Helmet
  • Swamp (boot camp)led by Bones
  • Brothership (run) led by Repeat

Here are the backblasts and details of the Pain in the gloom.  Thank you to Site Qs and workout Qs for cooperation and leadership in making this happen!

The Swamp: 

Warm up
Phase 1:
  • Lunge Walks  (25 yards)  Jog (25 yards) 5 burpees | Lunge Walks  (25 yards)  Jog (25 yards)  10 merkins
  • Bear Crawl  (25 yards)  Jog (25 yards) | Bear Crawl Walks  (25 yards)  Jog (25 yards) 10 Ranger Merkins
  • Broad Jump (25 yards)  Jog (25 yards) | Broad Jump  (25 yards)  Jog (25 yards) 10 Wide grip merkins
  • Crab Walk  (25 yards)  Jog (25 yards)  | Crab Walk  (25 yards)  Jog (25 yards) 10 Diamond Merkins
  • Partner Push  (25 yards)  Jog (25 yards) | Partner Push  (25 yards)  Jog (25 yards)
Phase 2:
  • Wall sits 1 minute
  • 30 dips
  • Balls to Wall 1 minute
  • Line Jumps (side to side) 30
  • Line Jumps (Front to back) 30
Phase 3:
Partner switch
  • Sprint 100 yards | LBCs
  • Sprint 100 yards | Flutter Kicks
  • Sprint 100 yards | Freddie Murcury’s 
Bones

Brothership: Pax: Repeat, Corruption, Aquaman,  and Bolt

Mosey to Kingsley development down to roundabout on the road behind the parking deck.  Sprint and jog in-between each light pole to the entrance off of HWY 21. On the way back jog , sprint, 5 squats. At the roundabout go up the hill(towards 160). This time Jog two poles, sprint one, 10 squats. To the entrance off 160. Circle up for 15 LBCs and 15 merkins. Jog back out. We were a few mins late getting back to Empire, but had a total distance of a little over 4 miles.

 Repeat

Ruck workout:
Teams of 4 – carry to each station, then switch

1.    Carry the log

2.    Carry the worm

3.    Carry the baby angry gorilla, the shoulder bag, 2 KBs

4.    Carry the casualties


Lap around Lowe’s

–       Stop at guard rail to do 100 dips as a team

–       Stop at opposite corner for 100 merkins as a team

–       Stop in front of shed for 100 burpees as a team

–       Stop at railings in front of empire for 100 supine pull ups and 100 flutter ruck presses as a team

 
Drop the coupons off at the truck and then

–       Line up by Empire Pizza and Bear crawl to the first line, then double time the rest of the way

–       Repeato on the way back

 
Overhead carry rucks back to COT – Dark Helmet
Varsity
Brief mosey into some dynamic warm-up/stretches and SSH…
Power (almost an) Hour-
80s 90s 00s Rock songs blaring and changing every minute… so EMONTM (every minute on the minute) for 22 rounds: 3 plank jacks, 2 burpees, 1 squat jump, side shuffle total ~30 yards there and back… then EMONTM for 20 rounds: 3 burpees, 2 peter parkers, 1 jumping lunge, side shuffle total ~30 yards to and fro… mosey back to COT.
*Note: 104 burpees completed
SLOW BURN
To set the stage I place 16 cups around the outside of the parking lot with two exercises on them.
Paired Pax off with someone they did not know in group of 2 or 3. Each group started on exercise 1
and moved clockwise around to each cup. Once they finished the first round, they would move on to the
next exercise in round 2.

Exercises Included:

Merkins
SSH
Low Slow Squats
Bobby Hurleys
Kraken Burpees
Prison Cells
Burpees
Carolina Dry Docks
Dive Bombers
Wide Arm Merkins
Diamond Merkins
Box Cutters
Hello Dolly
Flutter Kicks
Jump Squats
Bomb Jacks
Plank Jacks
American Hammers
Monkey Humpers
Imperial Walkers
Overhead Claps
Mountain Climbers
Squats and several others

Indian Run with a 10 merkin drop from the front. Once pax completed ten the next line leader would drop, give ten and catch back up to the line. Repeat all the way back to COT.

Finished up having pax holding a cup. We had three cups flipped over on the ground. I spoke to filling our cups daily from the Lord relying on his grace and mercy through his word. The three cups on the ground represent the brothers that need our support and the Lord for daily guidance. If we leave them turned over they will never come to see the true love of the Lord. So remember reach out to those pax that you have not seen in a while and see how they are doing. The Lord fills our cup daily so that we can be a blessing to those he puts in our lives.

Psalm 23:2

Aye

Riddler in for the Slow Burn

Awesome turn out and great morning with men that are getting better together. See divided we can only accomplish a little, but with a brother and someone to hold us accountable to our goals, we can accomplish so much more. Let’s continue to give it away brothers and get more men out of the Sad Clown syndrome and get better!!!
Cake Boss
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Overcoming Fear at Slowburn

  • QIC: Old Bay
  • When: 10/21/2016
  • Pax: Flat Tire, Dilbert, Destiny, Senator Tressel, Bait Shop, Sheetrock, Quickbooks, Culture Club, Gilmore, Griswald, Beacon, Change Order, Drop Thrill, Barry Manilow, Gopher, Twister, Hasselhoff, Old Bay
  • Posted In: Slow Burn

A lively group of 20 pax posted to SlowBurn for the infamously moderate, end of the week workout. Thanks to high-quality #mumblechatter, Twister helped all pax get up to speed on how Senator Tressel’s washing machine is doing (nothing bombjack-worthy to see here). It’s the unpredictability of mumblechatter that makes Slowburn, and all F3 workouts, worth getting up for at 0430.

Warm-up
Mosey down around the lower parking lots, landing in the parking lot for one of the new-ish buildings just behind Jimmy John’s for warm-up exercises.

– SSH x20
– Windmills x15
– Tunnel touches x 15
– IW x15
– Merkins x10
– Mountain Climbers x10
– Low Slow Squats x 10

Mosey over to another parking lot closer toward Pleasant Road.

The Thang

Slow Dirty McDeuce – 12x, slow 4 count for each exercise

Set 1
– Wide arm Merkins
– Squats
– Clockwork LBCs
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

Set 2
– Curb Dry Docks
– Calf Raises
– Chop Sticks
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

Set 3
– Dip
– Step lunges
– Weezy Jefferson
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

Set 4 – Progressive
Jack Web (1-5)
– Merkins
– 4 overhead claps
– 4 squats
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

We had a little time left, so the pax were treated to a bonus exercise of 10 slow-motion bombjacks. This was down by pax holding starting position of bombjacks (squatting) until the Q called “up” to do the bomb jack.

Time’s up. Mosey back to COT.

Molesking
During the workout, we talked about how fear often shapes so much in our lives. Fear is not necessarily a bad thing, but it depends on what you are fearing, and what your response to it is. So much of our lives are spent reacting to social fears. This can not only cause us to do things displeasing to God, but in many cases those actions can be downright sinful. A fearful respect of God is the kind of fear that should move us toward action in the right direction. Social fears are an instrument of the devil to turn us away from God. And I think with just a few minutes of reflection, we’d all admit it is a powerful weapon. Even if you don’t see it in yourself, the Bible is full of examples where very Godly people make bad choices based on fearing man more than fearfully respecting the Lord. Take a few moments to see how fear is shaping your life, every week, every day, every moment.

Great work today, pax. Thanks for the opportunity to lead, and the encouraging words throughout (especially those from Twister in COT). And thanks to Barry Manilow for scheduling me to Q at this AO, where I posted as an FNG almost exactly 2 years ago.

(BTW, I missed a couple pax b/c my phone didn’t record correctly. Sound off (or ping me on the twitter) if missed and I’ll update the post. #cobains

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Slow….is full of Burn for Sure!

  • QIC: Chicken Hawk
  • When: 10/14/2016
  • Pax: Twister, Olaf, TPS, Flipper, Training Wheels, Spinner, Feline, Longshanks, Newman, Destiny, Fire Marshall Bill, Change Order, Short Sale, Cake Boss
  • Posted In: Slow Burn

Fifteen men enjoyed a stroll around the unnamed home improvement store.  With some stretches, 10 counts, mosey and a burning sensation that just wouldn’t stop.

Message:

Mercy/grace are born out of Empathy, Empathy is born out of trials /experience and relationships.  What experiences, trials and relationships are God using to mold you any how are you responding?

COP

  • Dynamic stretching 
  • Slow exercises
  •   Imperial Walkers
  •   Windmills
  •   Mountain climbers

Suicides from line to line x3

Mosey behind lower (15, 10, 5)… nice and slow

 – slow dips

 – slow derkins

 Continue to mosey to wall (rotating with bear crawl, nice and slow)

 – slow wall sit

 – slow squat

Mosey to front of Baxter bunch (four corners) group split in two

Pick exercise and in each corner do 20,15,10 of that exercise

Mary

COP

Moleskin:

  • Prayers for Olaf and his wife and unborn child as they continue to fight to leave the baby in the “oven” as long as possible.
  • Prayers for Newman and his upcoming nuptials on Nov. 5th
  • Twister is loud even when he isn’t trying
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FLOOD RELIEF EFFORTS: Calling all Fort and Rock Pax

10/28/16
UPDATE:
I just got our work assignments.  We received 5 work orders for tree removal and 1 for house muckout (remove drywall, carpet, etc).  We will need to bring tools (chainsaws, axes, shovels, rakes, wheelbarrows, leaf blower, etc) like we did last week and additional tools (flat nosed shovels, hammers, sheetrock knives, wheelbarrows, etc) and safety equipment (gloves, safety glasses, dust masks, etc) this week.

The current plan is that we will meet at the Lowes by Baxter at 5:00 and leave for Conway, SC.  We would complete work at about 2:00 or 3:00 so that we can return for trick-or-treating with our families.  We will need to bring lunches and water.

Please DM @darkhelmetf3 or email me: frankschwartz@me.com with your HCs.

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10/21/16
UPDATE:
Work crews leaving out tomorrow. We will need help next week as well, so please check your calendars and let me know if you can make it. Here’s the details for tomorrow’s work.

Everyone,
We have been assigned 6 work orders to remove fallen trees (some greater than 18″ diameter) in the Bishopsville area.  We will be meeting tomorrow morning at the Lowe’s in Baxter at 6:00 am and will be leaving at 6:15. This will put us in Bishopsville at about 8:00.

We will be splitting into 2 groups and each group will have a team leader and will work on 3 work orders.  We will carpool and drive down as groups since the groups will be working at different addresses.

The teams are a mix of F3 Pax and Men (and one M) from my church. Again, there will be opportunity to go again next weekend, so LET ME KNOW.

We need to bring the following tools and we will split them up between the 2 groups:

Chainsaws (I think 5 were volunteered and so please bring them along with gas, oil, sharpening tools or whatever else would be needed)
Crowbars
Rakes
Axes
Wheelbarrows

Bring what you need to work safely.
In order to ensure we are as safe as possible while working on these projects, remember not to work after dark when good visibility is no longer possible, and please be sure to bring:

  • Safety glasses / goggles
  • Work boots or sturdy closed toe shoes
  • Work gloves
  • Pants (not shorts)

We need to bring our own lunch and water.  The team leaders will bring a cooler for water and drinks to be put in.

We will work until 5:30 or 6:00 and so if we finish our work orders early then we will see if there are other neighbors in the area that would like some help.  We can then find a place to eat in Bishopsville or head home. 

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10/19/16
UPDATE:
Flood waters are finally starting to recede on the coast in some areas to a point where we can get in to help. I don’t have all the details yet. They should be forthcoming soon, but here is what I know and what I need at this point.
WHAT I KNOW AT THIS POINT:
Early Saturday morning we are looking for strong backs and weak minds to travel to Myrtle Beach and Florence, SC to start the debris clearing. This means that we will need willing men, chainsaws, hand saws, loppers, shovels, possibly wheelbarrows, etc. We will be heading back that evening on this go around. (We will likely be doing an overnight trip next week once the mucking out of houses and such begins. Flood waters are not allowing for this in most areas at this time, is what I understand.) We will also be taking donations down with us. We will take the water that has been collected to now, and any other that we may be able to collect between now and then…
WHAT I NEED AT THIS POINT:
Your HCs ASAP! Hit me on twitter: @darkhelmetf3 (I’ll follow you back so we can share contact info if needed) and tell me if you can make it. It will be a very early start and a fairly late return that day.

Men, I know that there are TONS of ways to help right now, and TONS of places we could do it. If this doesn’t fit you, that’s ok, just help somewhere. However, this is what we are being asked to do for right now. It may seem like a small thing, but it will make a big difference.

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10/11/16
UPDATE:
Pax, I thought it would be good to give an update on where things stand with the relief efforts. There is much more damage and many more problems than we anticipated in SC, GA, and NC than we (in the Fort) have resources to take care of. It’s important to remember that we will hear of needs all over. Unfortunately, we won’t be able to do it all. I often get frustrated and sad that we can’t just fix it, but so be it.

That said, at this time, we are in a holding pattern. The storm surge is continuing to rise in many of those areas, and over the next 48 hours or so there will be continued flooding and other problems that will continue to arise. It will likely be this weekend and into next week before we can safely enter any of those areas. So, as hard as it is, hang tight. Please keep letting me know about the needs that you hear of and about your individual availability to travel (possibly overnight) to affected areas over this weekend and into (and through) next week. Also, keep your eyes on the Twitter machine and FB, etc. for further updates.

Thank you, men, for all you do.
Helmet, out.

 

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10/8/16
Almost one year to the day from our relief efforts in Columbia, SC, and here we go again. Our brothers (F3), but maybe even more importantly, the communities where our brothers and sisters (God’s children) live are feeling the force and will soon be digging out from the devastation of Hurricane Matthew.

I am in contact with some of our coastal Pax and with members and leaders of my Church to try and get updates on needs. I imagine that there will be needs for donations, much like we had for Columbia (water, food, fuel, etc.), and also we want to organize work crews to go down as needed. At this point (10/8/16, 1700hrs), I know of many downed trees, lots of flooding, etc., but we do not know yet what can be done or when. Many communities (whole counties actually) have not started letting residents back in yet.

Here is what I need from you. I need to know if you can plan to go down with crews sometime in the coming days and weeks to administer relief. This will likely consist of delivering supplies, clearing roads, removing debris, and gutting homes and businesses that were flooded. We will need tools, strong backs, and donations. As soon as I know more, I will amend this post.

Again, at this point, if you can comment on this post, or DM me on Twitter, as to whether you can go and what days, that will help to start. Also, if you know of needs or people that are in those areas organizing efforts there, that would be great to know also.

Aye!

 

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