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!

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.

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

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.