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

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.

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

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

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!