Category: Slow Burn

Clown Cars from the Fort for 1/1

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Gentlemen (and the rest of you):

I can’t speak for everyone, but I can speak for me, so I will. On 1/1/16, all PAX of F3 Nation have been invited to celebrate the 5th anniversary of this crazy thing that has inspired so many of us to burn the ships (and our fat pants), to reach in out in service and love to our community (and to our F3 brothers), and to straighten our walk with the SkyQ (which for me = My Heavenly Father). For me, this experience has touched and helped to shape nearly every aspect of my character over the last year that I have been involved, and I look forward to the next 5 years to see what changes will come from my association with all of you.

That said, we are going to support this “ultra-convergence”, if you will, and clown car up to the celebratory workout on New Year’s.

Here are the details as I know them:
1. We will meet at 0600 with wheels up at 0610 at the Baxter Starbucks
2. The workout location is Alexander Graham (AG) Middle School in Charlotte.
3. The workout start time is 0700. End is 0800.
4. There won’t be a much better time to bring an FNG, than to this. SO EH SOMEBODY.
5. I am not personally aware of any formal coffeeteria plans immediately following the workout, but I am certain that there will be at least one or two happening, so I’d plan on spending that time there as well.
6. The link to the Pre-Blast is here: http://f3nation.com/2015/12/16/the-fifth-anniversary-convergence-1116/

Several of you have committed to driving a car of clowns up, but if there are more, please let me know @darkhelmetF3, or let me know if you’d like to go, but not drive (which is the camp I fall into… Ask Spiderman (@F3_Spiderman) or Whitesnake (@Raindawg), nobody wants me to drive).

AYE!

Helmet, out.

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Moderate Work Out, Not So Moderate Chatter

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  • QIC: Decibel
  • When: 11/27/2015
  • Pax: Rock Thrill, Vanilla Ice, C-SPAN, Twister and Package
  • Posted In: Slow Burn

Six men got out of the sack to work off the extra helping of turkey and fixins’.  They receive plenty of mumble chatter in return!

The Thang:

Mosey to the side of Lowe’s to avoid black Friday shoppers (surprisingly there were none).

Circle up:  IW x20, Merkins x10, Windmill x15, Wide Arm Merkin x10, Peanut Pickers x15, Diamond Merkins x10, Taffy Pullers (Chain Breakers) x20, Staggered Merkin x5 each side, Low Slow Squat x20

Calf Raises x20

Mosey behind Lowes:

Run 40 yards, 20 Monkey Humpers, 40 yards back with 20 Squats

Rinse and Repeat x4

Mosey to guard rail: 25 Dips and 15 Incline Merkins, Rinse and Repeat, Rinse and Repeat

10 bomb jacks for TWSS

Mosey to parking lot for Mary:

LBC x25, Missionary Plank x10, Freddy Mercury x20, Plank Punches x15, Toe Taps x10

Mosey to COT and do 20 burpees

Great work!

 

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Commit

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  • QIC: Deacon
  • When: 11/20/15
  • Pax: Twister, Vanilla Ice, Pusher, Dark Helmet, Lug nut, Corruption, Bird Cage, Sharknado, Rebel, Big Tuna, Green Wave, Car Bomb, Package, Short Sale, Torpedo, Destiny, Assassin, Barry Manilow, Fart Fignewton, Solid State, Bassomatic
  • Posted In: Slow Burn

22 Pax showed up for a moderate workout and fellowship. There were no Kotters but high impact men were in full attendance. Today was Short Sale’s second F3 workout and he did an excellent job. Destiny hopped over a guard rail and yelped at a pitch that most singers can’t hit. He’s appears to be preparing for choir auditions.

Mosey to the parking lot near the in front of Empire Pizza.

COP: SSH (30x), IW (20x), WM (15x), Heals to Heaven (15x), Sumo Squats (15x), MC (20x), Rosalettas (15x)

Mosey to the next parking lot on the left of Lowe’s.

Moderate Wind Sprints: Toy Soldiers, Shuffle Left, Shuffle Right, Back Pedals, Karoke Left, Karoke Right

Mosey to the guard rails behind Lowe’s.

Drill 1: Dips (15x), Left Steps Up (20x), LBCs (15x)

Drill 2: Decline Merkins (15x),Right Steps Up (20x), Flutters(15x)

Drill 3: Incline Merkins (15x), Decline CDDs (15x), Heels to Heaven (15x)

Mosey to the wall on the right side of Lowe’s.

Balls to the Wall, People’s Chair (3x)

Mosey to the parking lot in front of Lowe’s.

Partner Drills: One partner runs to the light post and back while the other does the following until the team does a total of 100 reps for each exercise.

LBCs, CDDs and Squats

COP:

Superman (10 second counts), Pepper Grinders (15x), Chopsticks(15x)

Moleskin:

Our society suffers from men who don’t keep promises. When we fail to follow through on our commitments, it negatively impacts others’ ability to trust us. Be intentional about what you commit to. Deliver once you make a commitment. The secular world also references the need for men to deliver to their commitments as mentioned in Scarface when Tony Montana mentioned “All I have in this world is my balls and my word and I don’t break them for no one.” High Impact Men live up to their promises and commitments.

Relevant Verses:

  • If a man vows a vow to the Lord, or swears an oath to bind himself by a pledge, he shall not break his word. He shall do according to all that proceeds out of his mouth. ~ Numbers 30:2
  • When you vow a vow to God, do not delay paying it, for he has no pleasure in fools. Pay what you vow. It is better that you should not vow than that you should vow and not pay. ~ Ecclesiastes 5:4-5
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F3 Dads 2nd F Star Wars

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Gents

Make it a full on 2nd F weekend: December 20th, the day after the great F3 Christmas Party- (Thanks Funhouse!), we have another opportunity for 2nd F.  This is an F3 DADS event.  Bring your 2.0(s) boys and girls for the 3:50pm showing of Star Wars, The Force Awakens.

Here’s the deal:

  • What: Star Wars Movie
  • Who: All Pax and 2.0(s) (boys and girls) are invited.
  • When: Sunday December 20th
  • Where: Manchester Cinemas, Rock Hill, SC
    • Time: 3:50 show time.
  • Why: F3 Dads.  Spend time with our 2.0s and give them the same experience we had as kids.  And transport back to when we were kids ourselves.  Wearing your Han Solo jacket or Yoda ears is purely optional.

This is opening weekend and the screen cannot be reserved.  The 3:50 time slot will sell out.  Call the theater or book on line for this show time.  Currently there are 230 seats open.  I anticipate our group to be atleast 100-150 ppl.  25-50 Pax each with kids.  Book ASAP…that is, after you finish booking your tickets for the Christmas Party.

Q’s- talk up in your COTs

Thanks

 

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“Better Run through the Jungle”- CCR

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  • QIC: Corruption
  • When: 11/06/15
  • Pax: Elmer(Respect), Inferno(FNG), Bolt, Solid State, Twister(Respect), Torpedo, Socrates, Cro-Magnon, Pusher, Farfegnugen(Respect), Gopher, Payton, Destiny, Rebel(Respect), Hasselhoff, Vanilla Ice(Respect), Change Order, Bird Cage, ESSO, Corruption (QIC)
  • Posted In: Slow Burn

I pulled in to Chik-Fil-a at 5 after 5.  I was worried by the empty lot, but I was excited that the rain had finally stopped.  Next thing I knew the PAX began to shuffle in.  One FNG was present (Welcome Inferno), the disclaimer was delivered and away we went.  Now this AO is entitled Slow Burn, I decided to eliminate the slow and focus only on the burn.

The Thang:

  1.  First we moseyed to Lowes, stopping for some SSH as we waited on the Six.  Then we used a guard rail for a set of 15 Derkins OYO
  2. We continued around Lowes and circled up in the front parking lot.  We did each of the following 15x Seal Jacks, 10x Windmills, 15x Carolina Dry docks, 20x Mountain climbers, 3x Sphinx/Six-inches
  3. Mosey over to Baxter Bunch Playhouse for some fun.  Partner up, size does not matter.  One partner circles the building, while the other partner does the following 100x Mericans, 200x Squats, 300x LBCs, 400x Flutter kick single count.  Switching partners each time.
  4. Grab some wall.  Two sets of wall sits/ Balls to the wall combos.  5 shoulder presses on last BTTW.
  5. Line up in Front of Charanda’s for Sprint Drills: Sprint 1 50% down jog back, Sprint 2 75% down/ jog back, Sprint 3 90% down/ Jog back, Sprint 4 110% down and continue to COT.

Announcements:  Children’s Attention Home Friday @ 6:00

Oyster Roast Sunday in Tega Cay

Christmas Party December 19 – PAY YOUR MONEY!!!!!!!!!!!!!!!!!!!!!

Prayer requests:  Lord, lift up all prayers, spoken and unspoken.

Moleskin:

It was an honor to Q Slowburn.  This was one of the first AOs I ever attended so it feels good to give back.  Shout out to the PAX.  No one complained everyone worked.  We ran at least 2.5 miles on top of all of the other exercises.  Hats off to all of the over 50s getting it done! RESPECT!

 

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Corners to Burn

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  • QIC: Backdraft
  • When: 10/30/2015
  • Pax: Beats, Solid State, Farfegnugen, Bassamatic, Pusher, Change Order, Destiny, Socrates, High Life, Patton, Twister, Vanilla Ice, Esso, Birdcage, Rocky Top, Torpedo, Backdraft
  • Posted In: Slow Burn

Its been to long since YHC was given the chance to Q at Slow Burn. It is the perfect AO to bring an FNG or even to better yourself. Always a great turnout. today was no different 17 men got better. It went something like this

Disclaimer and check to see if anybody had brought an FNG non so get right to it.

Merkins x 10 in cadence

Mosey to Empire for warm-ups. (SSH x 20, IW x 12, Windmills x 10, Peter Parkers x 12, Low slow squat)

Merkins x 9 in cadence

Mosey to end of bldg.

Q is not much for talking during the workout but is always impressed with the way others can bring a point and it leaves me with something to think about usually the rest of the day or days. With not knowing all the faces at this particular AO YHC thought it may be good to go over 5 core principles. After tis we got right back at it:

Wall sits x 1 10 count and 1 20 count

curb step ups each leg x 10

plank jacks x 10

2 sets of this followed by 8 merkins in cadence

mosey behind Lowes

dips x 15 and low slow squats x 10 2 sets

8 merkins in cadence

mosey to end of Lowes circle up for jack webs

1:4 merkin to overhead claps

7 merkins in cadence

mosey to Lowes front parking lot and line up

going from light pole to light pole karaoke facing building and then away when at end plank for the 6, then flutter kicks x 10

6 merkins in cadence

Going back from light to light high knees followed by bear crawls. at end plank for the 6 and than 20 LBCs in cadence

5 merkins in cadence

light pole to light pole again this time walking lunges and run backwards. YHC heard a lot of growing from the gallery and new he was onto something at end wait for 6 and knock out hello dolly’s x 10

4 merkins in cadence

mosey back to end

3 Merkins in cadence

mosey to empire parking lot

LBCs, hello dolly’s, rosalitas,

2 merkins in cadence

mosey back to cars

1 merkin in cadence

COT

Announcements: Christmas party sign up, Thanksgiving Q at the ranch, children’s attention home, Backdraft needs help Friday 11/6 with a mother/ son night at Springfield Elem. from 6-830.

Prayers: Alex a friend of one of the pax who is 18 and battling cancer.

Pleasure to lead

Backdraft out.

 

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Conquering The Walls Of Jericho

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  • QIC: Stang
  • When: 10/23/15
  • Pax: Barry Manilow, Rocky Top, Deacon, Bassomatic, Longshanks [showed up for some mary], Pusher, Change Order, Gopher, Torpedo, Solid State, Decibel, Mainframe, Old Bay, Farfennugen, Hasselhoff, Couples, Assasin, Destiny, Socrates, Patton, Backdraft, Vanilla Ice, Birdcage, Package, Beats, Carbomb, Stang
  • Posted In: Slow Burn

 

 

Talking to pax about we as men need to be more like Joshua as we face walls ( pornography,alcohol,tobacco,anger,worrying) like Jericho. All we have to do is cry out loudly to the Lord as Joshua and the Israelites did as the walls of Jericho came falling down. 

Warmup: Mosey to Baxter Circle

SSH x 37

Hillbilly Walker x 21

Squat x 24

Peter Parker x 14

25 dips oyo off wall

10 Step-ups per leg

The Thang:

Slow mosey to corner by McCallisters partner up

Run around Wall Of Jericho/ Israelites marched 7 times as did we.

1.) Partner 1

Diamond Merks/ Partner 2 Runs Up steps across building down other side around back of building then flapjack.

2.) Squats/run

3.) Burpees/run

4.)LBCs/run

5.) Flutter Kicks/run

6.)Wide Arm Merks/run

7.)Shoulder Taps/run

10 Bombjacks thanks Backdraft

Mosey to wall at back Peoples Chair x 2

mosey to COT for some Mary, XY’s, Rosalita, A Painful Protractor

It was an absolute honor to lead this group of awesome men today. I love each and everyone of ya’ll like brothers!

Prayers for several kids one fighting cancer and a premature baby.

Peace Out, Stang

 

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The Fort Slow Burn

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  • QIC: Hasselhoff
  • When: 10/16/15
  • Pax: Cake Boss, Car Bomb, High Life, Bass o Matic, Deacon, Change Order, Corruption, Vanilla Ice, Stewie, Solid State, Fahrvergnügen, (FNG), Couples, Beats, Assassin, Torpedo, Boeheim, Trucker, Hasselholf (Q)
  • Posted In: Slow Burn

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.

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Loaves and Fishes… PAX please keep helping Columbia.

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Loads, nay, tons of support has been poured out on the Columbia PAX, but we are far from out of the woods. Spiderman is trying to garner support for a Columbus day trip to help folks start the clean up process. There will be A LOT to do. If you’ve been following the news, twitter, etc., then you’ve seen the devastation. It’s not widespread like Katrina, but for those folks affected, it’s close to that level of devastation. We are also still taking donations.

SO DONATE! Bring supplies to your AOs tomorrow and the rest of the week: Dry food, water (LOTS OF WATER), toiletries, clothes, and especially blankets or other bedding. EVERYTHING and anything helps. If you can’t make that, then drop supplies by my house: 7183 Meyer Rd. (near The Coop) We will be taking more loads down tomorrow and all week long.

Thank you for your generosity thus far. Let’s keep it going.

Someone tonight as they were dropping supplies by said, “It’s not much, but it’s what we could do.” I said that a lot of “not muches” makes a whole pile of “somethings”.

It made me think of the stories of Christ feeding the 5,000; or the account of the Widow’s Mite. Men, let’s cast in what we have, add it to the growing stacks, and make a dent in the suffering of another human being. The little we can do WILL MAKE A HUGE DIFFERENCE. We are promised it is so…

Additionally, if you have the means and are so inclined, here’s the link to the GoFundMe site: http://gofundme.com/9x5mxfv8

Helmet out…

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Columbus Day in Columbia

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Gentlemen,

As you know Columbia was hit very hard over the past weekend by severe weather.  Many of our F3 brothers, their families, and friends have been impacted.  Daily trips are already in motion to deliver water and other necessary items.  As the waters subside the clean up will begin.  Let’s converge on Columbia to help our brothers dig out and clean up.

Details:

Plan to cut limbs, shovel mud, carry furniture, etc.  We will coordinate with those in Columbia and refine the details as we get closer.

When: Columbus Day, Monday, October 12th.

  • Meet at 6:00 – 7:00 to collect donations
  • Depart 7:30am

Where:  Lowes by Baxter Parking Lot (Slo Burn)

  • 1640 Highway 160 West, Fort Mill, SC 29708

What to bring:

  • At least one case of water
  • Sawzall (battery powered)
  • trash bags
  • Face mask
  • Chainsaws
  • Loppers
  • Gloves
  • Rope
  • Hacksaws
  • Water
  • Shovels – (snow shovels and regular)

What to wear:

  • Solid Shoes or Boots
  • Jeans
  • F3 shirt
  • Gloves – I know you have some smelly ones somewhere that have seen their day in the gloom

BEFORE YOU GO:

A tetanus shot is highly advised for cleaning up a flood area.  You can get this taken care of at a CVS or Walgreens so please get this done.  Get this done in NC so you can complete it without a prescription.  Check your insurance coverage, I was able to get this done at no charge.

Please help us make an impact!

Count so far:

HC:

  • Spider-Man
  • Dark Helmet
  • Chicken Hawk
  • Deacon
  • Cerrano
  • Jekyll
  • Barry Manilow
  • Fish Sticks
  • Senator Tressel
  • Rebel
  • Smuggler
  • Boeheim
  • Jennifer Cameron – BAC
  • Hank Chou – BAC

 

Thank you!

Spider-Man

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