Lucky 11 showed up for an Easter Egg Hunt Marathon

Mosey down to Empire parking for the warmup. Included with the basics was a 50yd stretch of long jumps.  These were demonstrated in the bunny hop style by CSPAN.

CSPAN finished early? <TWSS> Time for bomb-jacks…

Next up, split into teams and find out what we signed up for.

We are literally on an Easter egg hunt.  Spread throughout the parking lot and behind Lowes were balloons with exercises written on them.  At the base of the balloons (and hidden nearby) were Easter eggs of various sizes.  Perform the exercise, take home the egg.  Simple enough…

Exercises included: burpees, derkins, bear crawls, bomb-jacks, SSH, pull-ups/calf raises, BTTW/wall sits, lunge walks, dips and more…

Small eggs were 25 reps

Medium eggs cost you a 50 count of pain

Large eggs were the full-monty – 100 reps and were only found at burpee and bomb-jack stations

We had one team turn in a 100 point egg – BOOM!

Wrap up with LBCs x15, Rosalitas x15 and Freddy Mercuries x15.

Mosey / Sprint up to the COT to wrap.

A good time with a great pax this morning. Always an honor.

Prayers for the recent loss of a great human being, wife and mother in the Isotope region.  May those in morning be comforted.  Prayers for F3 families taking on medical treatment in the coming week (we want to be there for you, don’t hesitate to call on us).  Prayers for families travelling.  And especially, praises for the season.

YHC posted on the twittermachine that we would be doing a modified “moderate” version of the famous (infamous) Murph workout.  Real question is; Is there such a thing as a “moderate” Murph workout.  Guess we will find out.  Possible answer at the end.  Also, the term “moderate” has different meanings to different people.  What may be moderate for one person may be hard, easy, or impossible to another.

The Thang

Mosey from CFA down to the parking lot in front of Empire Pizza (notice Pizza theme from last 2 days as we were next to Little Caesers on Thursday).  Give PAX the disclaimer, then:

SSH x 20 IC, IW x 20, Windmills x 15.  Mosey over to the railing.  Explain today’s modified Murph.  In a regular Murph you run a mile, then 100 pullups, 200 pushups, 300 squats, then run another mile (2 miles total).  Modified today to do with a partner, but since 2 people are doing it, the amounts are double, 200 modified pullups, 400 pushups, 600 squats.  Partner A works on the exercise, while Partner B runs to the lightpole and back.  Once B returns, B picks up the exercise, A runs to the lightpole.  Rinse and repeat over and over until goals are met.  PAX allowed to modify as needed to complete all 200, 400, 600.  Once done with 600 squats, PAX did LBC’s or ran.  PAX choice.  Once 6 is in, mosey back to Empire Pizza for some abs and words of inspiration.  Zima notes that we ran 2.02 miles making YHC look like even more of a genius.  What was not genius was picking the guy that had shoulder surgery as your partner.  Great work anyways Package.  This guys a Beast.

Flutter kick X 10, Rosalitas X 10, Dying cockroach X 10.  Someone makes note of Luke 6:28.  Got home and looked it up.  Here is what it says: Bless those who curse you, pray for those who abuse you.  Makes sense now.  Can already feel the prayers.

Circle up for words of inspiration – Many times in life we show up for something with expectations that it may be easy or moderate, but then someones else’s expectations or plans make it more difficult than we thought it would be.  There are many option in these scenarios, but the 2 most common are quit/leave/go find something easier or suck it up and do it.  All 15 PAX today chose to suck it up and do it.  Usually in this scenario there is a lot of grumbling and complaining at first.  About halfway, people are exhausted and ready to quit, but usually less complaining, and by the time you complete the task there is a sense of achievement.  Great job by all 15 today pushing through and achieving.

Jailbreak to COT/BOM – CSPAN tries again to beat YHC to the Virtual Shovel Flag.  Once again he fails.  When will he learn.  2.19 miles total (thanks Zima)

Announcements – Gladiator games 3/28, Races 4/11 and 4/12, 4/18 and 4/25 (gastonia?), 5/2 Dredd at Rock Hill for 1 year anniversary, F3 Golf outing, check email

Prayers – Pappy for loss of father-in-law, Flattire and his M as she goes through Breast Cancer treatments, Safe travels over spring break, injured PAX. Praise the return of Boehiem tomorrow at Rock Hill.

Moleskin

As always, I’m honored to get to lead this outstanding group of gentlemen.  Seeing you push through todays workout was inspiring.  Lots of groaning and grumbling, but not a single ounce of quit.  It’s what makes us better men, fathers, husbands, and leaders.  You haven’t failed at anything until you quit.  To answer my question above: Is there such a thing as a moderate Murph? I think the answer is no.  It may exist somewhere, but it doesn’t exist in F3.  The reason you show up is because you want to get pushed.  You want to get better.  If you didn’t, you would head out to your sadclown workout by yourself and do it halfway, claiming something is better than nothing.  I did this for years. Because of the DRP I’m in the best shape of my life and I also notice the improvements the rest of the PAX are making too.  Keep pushing each other to get better and use that EH to get someone involved or back out.  Iron sharpens Iron!!  See you in the gloom.  And still proud to be Dark Helmet’s Hero.  Original American Bad A…..

While many PAX were preparing to suffer the P200 Columbia to Charleston Run, YHC brought out some old favorites today including some new favorites that I am sure will be shared in future SlowBurn Workouts. Since many took a vaction day to run P200 I thought we would create our own vacation day at Slow Burn and actually do a moderate workout and after a little mumblechatter on the twittersphere, YHC was trying to get the PAX to go to the Swamp but the PAX are relentless and apparently like to #embracethemoderatesuck. So 16 PAX (includes DD and a Doo-Rag wearing Thug-Runner AKA Santini) stormed into the gloom going the opposite of wear it would end.

Warm Up:

Mosey to Lowes Side lot:

• 15 merkins
• 10 Diamond Merkins
• 25 Morracan Night Clubs
• 25 Squats
• 25 SSH

Line up and Sprint to wall

• Wall sits
• BTW + 5 Merkins
• Wall sits
• BTW + 5 merkins
• Wall Sits/Raise the Roof x 50

Mosey over to Baxter where we found ourselves at the Roundabout for a quick 50 Dips then mosey’d on over to the local stair climb – not sure what building this is but they have stairs so we were there.

Grab a partner:

Round 1:

• Whellbarrow up the stairs
• Sprint short length on second floor
• Bear Crawl
• Sprint to opposite staircase
• Grab Partner and Wheelbarrow downstairs
• Sprint to starting point and complete 10 Burpees

Round 2

• Bear Crawl up the stairs
• Sprint
• 5 Burpees at corner
• Lung Walk
• 5 Burpees at corner
• Down the stairs bearcrawl fail/audible to run down the stairs
• 5 Burpees at the bottom
• Sprint to starting point and complete 5 burpees

Round 3:

• Run 5 Laps up stairs and around opposite side

Mosey back to stoplight

Run back down hill to roundabout, line up and SPRINT back to light

COP for some Ab lab

• Plank Ab Over/Unders – Not sure what this is called but it works
• Superman for last minute

COT

Announcements:

• Hartsville 3/21
• Gladiator Games at #TheReservation 3/28
• 4/11 MudRun
• 4/12 Spartan Sprint – Concord
• 4/25 – Gastonia
• 5/2 – Rock Hill Convergance: Dredd/OBT Q

Probably missed a few…

Lift up all prayers that were spoken/unspoken today. Great work today men and thanks for letting me back on SlowBurn ground. Started to feel like I was never going to be allowed back after my last Q.

18 PAX ventured out to Slowburn this fine morning. YHC had all week to plan and trash talk with the Swamp about how this AO was going to painful and that if you posted at the Swamp, you were chicken. Well from the mubble chatter, it appears this AO was were the pain was.

As Thursday night slowly creped towards midnight, YHC was still wrestling with sleep. He actually thought about fartsacking but knew he didn’t want to be called out like CSPAN was when he fartsacked for his Q, and knew F3 is all about #accountability (and getting ready for the Mud Run). So the clock kept ticking as YHC watched the time slowly go by. So he decided to get up after only about 3 hours of sleep to go set up the course. Yes, a course, perfect AO set up to get a little mud run training in (though not anything like the Reservation). I always wondered why people thought slowburn meant slow, but in reality it means you will suffer a slow burn throughout your body as you workout and move on with your daily activities.

16 PAX moseyed to the Empire Pizza parking lot while 2 others thought it would be an easier to go for a run (what were they thinking??)
COP:
SSH
Windmills
IW
Squats
Merkins

The Course:
mossy to the start at the corner of Empire Pizza. Perform 5 burpees, run to the hill behind the dumpster and run up/down the hill 3xs, run back to opposite corner of Empire Pizza and complete 10 squats. Run behind the strip mall and half way down, complete 10 merkins. Finish running to back corner of Baxter Jumphouse and bear crawl to the front corner. Run along the “road” towards the hotel under construction and along the guiderail, complete 10 dips. Continue running around the backside of Lowes, stop and complete 10 derkins utilizing the guiderail. Continue running towards the sheds and complete 10 squats and then run to Sweet frogs for 10 reverse pull-ups. Rinse and repeat 2xs.

Finished with 3 minutes of Mary. It was well planned that Dugger so happened to be located in the middle of the PAX so he VQ’d the 3 minutes of Mary! Great work. We ended up running the course 3xs for approximately 2.8 miles….and they say Slowburn isn’t for runners (Santini and DD should have stayed!).

Announcements: 20/40 get your snacks in! USMC Mud Run (6 teams so far); CAH this Saturday.

Prayers: multiple prayers for health and recovery, Stang & wife for this week’s tough memory of losing their son to cancer, and for all other unspoken prayer.

As always, an honor to Q and work beside PAX like you all!!!

Trucker

After mother nature teased us with a taste of spring the past few days, the seasonally-typical 28 degrees seemed especially chilly in the gloom. The icy puddles all around and brisk breeze in our faces probably had many longing for our smartsacks. Nonetheless, nine men took flight at 5:15 sharp with a 45 minute trip that carried us to heights not usually reached at SlowBurn.

The Thang:

• Mosey down to Empire Pizza parking lot for warm-up
• SSH x15
• Imperial Walker x15
• Windmill x15
• Low Slow Squats x15
• Hot hands (alternating shoulder taps) x15
• CCDs x15

Frogger Practice

This round-robin style workout with two workout stations and three teams caused a little confusion at first, probably in large part due to YHC’s instructions sounding more like mumble chatter. But clarity was eventually gained by everyone. The result was something like a relay, were teams were either working out at a station, or sprinting between the two.  After a few rounds, the pax felt comfortable with it, and it was time to head to the big kids playground.

The pax jetted across 160 to Baxter Village and landed in front of Sweetreats for instruction on the next round of Frogger. Same idea as before, except the workout stations were on the second story of buildings across Market Street from each other. The game of Two Story Frogger commenced, with each exercise station having its own set of exercises (one for each visit by each team).

Once completed, the pax headed back toward the shovel flag for some quick Mary:

• LBCs x15
• Russian Twists x15
• Freddie Mercuries x15
• Skydiver
• Parachute + Moroccan Night Clubs x15
• SSH x15

COT

Moleskin

The pax logged about 1.5 miles of running at this slowburn workout, most of which was between the two buildings. A good number stairs were climbed. But intensity was kept in check by allowing pax to go at their own pace at the exercise stations. And I certainly hope some fellowship was shared as the small teams of three traveled together.

This was my first Q on my own, and it was truly a privilege to lead the great men that posted today. Thanks to Gears and Hard Drive for the opportunity to do so. I look forward to being on Q again.

AYE!

13 PAX took showed up to an icy leg workout. YHC gave the disclaimer as a not-a-professional and also to watch yer six as there were some dicey looking patches of potential black ice.  With the legalese out of the way, we were off.

The Thang

Dynamic Warm-up launch in the Chik-fil-a lot:
Walking Imperial Walkers
Toy Soldiers
Mosey to the lower lot for a lap with Monkey slides, high knees, butt kickers.

COP:
Slow Sumo Squats
Jumping Lunges
Squat Walkers (4 count exercise, squat on 1, elbow-to-knee on 3)
Freddie Mercuries
LBC
Monkey Humpers
Squat Raises (4 count exercise, Squat on 1, calf raise on 3)
Al Gore (no plank today, instead squat and extend your arms and hug the invisible tree)

Quadraphillia  for 5 minutes on the Chik-fil-A lot hill down to the stop sign.

Mosey back to lower lot for some recovery, aka Guantanamo.

COP Redux:
Squat Raises
Monkey Humpers
LBC
Freddie Mercuries
Squat Walkers
Jumping Lunges
Slow Sumo Squat
(YHC is so creative)

After another round of Al Gore tree-hugging we moseyed over to the curb.
OYO, Lieutenant Dan (squat then 2x lunges) down to first crosswalk.  Upon arrival do a little River Dancin’.  20 step ups or 20 jump ups for extra moderate-ness.  Rinse n repeat back to first crosswalk.  Repeat until Q called time.

Jailbreak home to the shovel flag.

Moleskin
Always an honor to lead this group, especially as the slowest horse in the barn. I was happy the storm was a bit of a bust snow-wise, since I didn’t have a plan B if the lots were deep with snow.  This was my first post in about 2 weeks due to a nasty muscle strain and did it sure feel like it.  My weinke called for a couple of laps around the lot doing monkey slides, high knees, and butt kickers but I had to audible out due to lack of wind.

Great seeing some newer faces as well as the regulars. Everyone did great despite the rust on the Q slowing things down (not to mention the having trouble getting the Squat Walkers right.  Note to self, practice before demoing a new exercise).  Was a little worried someone (read: me) was going to wipe out on the Quadriphillia (no, I don’t get the exercise name either) but everyone made it through.  Nothing like running up a hill backwards to feel it.

Looked like it was the cleaning crew’s day off as the lot was uncharacteristically dirty with litter, but it added to the spice of Guantanamo.  Glad #TheSwamp didn’t siphon off too many folks so we had a decent circle.

Finally heard a little mumble chatter when Lt. Dan was called.  One thing is for sure, we all got our weekend quota of squats and lunges in.

Remember 40-Day Challenge for lent.  Bring snacks to the AOs
CAH workout starts up soon.  Great cause.  Chicken Hawk is your Site Q.
Prayers for the homeless, persecuted Christians, and for ‘Stang and his father who had hip replacement surgery.  ‘Stang is carrying the load in his absence.  Also prayers for our brothers on the DL.  Hope you all are back healthy soon.

Old Bay is your Q next week. AYE!

***YHC Editor’s note – Any time you see the word brave, feel free to replace with the word Stupid!!

As the single digit temperature appeared for today’s Slow Burn, 14 brave (stupid) of Fort Mill’s Finest showed up to get some promised Benjamin’s (100 count of something).  Before embarking to the workout, very little inspiration was given, other than the PAX that showed up were brave for doing so.  Would’ve loved to give some other inspiration, but the fact 14 brave showed up was inspiration enough.  Many others were in the smart(fart)sack.

The Thang

Mosey on down to parking lot by Charandas/Empire Pizza.  take a nice warmup lap to get the blood flowing.  Mumblechatter of too much running.  Not much mumblechatter after that.  Lips must have frozen shut.

Circle Up

SSH X 19, IW X 20, Windmills X20, IW X 20, SSH X 21 (IC)

Mosey over the the side parking lot next to the Kid’s inflatables.  Explain that 2 members of the PAX will run to light-post and back while others do squats together.  Once first set or runners gets backs 2 others run.  Keep going till we hit the Benjamin (100).  Rinse and Repeat with 100 lunges. Then 10 sumo squats OYO.  Move PAX to wall, People’s chair for a Benjamin (100 count).

Mosey over to Sweet Frogs area and partner up. Partner A is doing 15 pullups on the rail while Partner B is doing step-ups on the curb.  Once A finishes pullups, a switch occurs.  3 rounds for each.  Plank when finished.  Merkins x 10, Dips x 10, Merkins x 10, Dips x 10 (all IC).  Mosey over in front of Empire and Circle up.

Now this is where it gets a little fuzzy as YHC Brain started to freeze.

Moroccan Night Club x 20

CDD x 10, then the next exercise is:

I forgot – luckily some brave soul shouted out Parker Peters (or was it Peter Parkers, not sure as this brave soul had no brain left) so we did 20 of them (IC)

LBC x 20, Freddie Mercury x 20 (i think, may have been 10. brain freeze)

Then 10 more CDD, 20 mountain climbers (you know, the one exercise I forgot), 20 more LBC and to finish a Benjamin’s worth of plank, any way you want, but hold for 100 count.  Jailbreak back to COT

Announcements 

Banks Trail 5K, IL OCR tomorrow, maybe some other stuff (brain frozen still)

Prayers 

Lots of prayers/praise today with 3 central themes – work, babies, cancer sucks

Moleskin 

As always, I’m honored to be able to lead this special group of men.  Even though this is my first Q at Slow Burn, its one of my favorite workouts.  Was told by some others, that they weren’t sure about coming to Slow Burn as they know I don’t do much in Moderation.  Which is partially true.  But as a leader we need to look at the people we serve instead of always looking to better ourselves.  I’m not against bettering yourself, but make the people around you better first.  Thank you to all 14 of the brave souls that showed up this morning.  Without you showing up, the iron doesn’t get sharpened.

CSPAN on Q

Disclaimer (first Q in some time that I did not need it) and quick review of what are the required components of a F3 workout.

1. Are free of charge
2. Are open to all men
3. Are held outdoors, rain or shine, heat or cold
4. Are led by men who participate in the workout in a rotating fashion, with no formal training
5. End with a Circle of Trust

And off we went for a very slow mosey to Empire Pizza

COP

SSH, IW, Squats, Windmills, Monkey Humpers, couple of others…

Long warmup Plank-o-Rama series. …(not a crowd pleaser)

4 corner game around the Empire Building (starting with the Empire corner and all 10 reps = AMRAP in 20 minutes)

• CDD & LBC
• Bear Crawl to next corner
• SSH & Squats
• Run to next corner
• Burpee & Step-ups
• Crab walk to next corner
• Americans & Lunges
• Run to crosswalk / run backwards to next crosswalk / 10 pull-ups / run to start

Long Shanks lead the way with 4 full laps, I missed Back Draft & Waldo “pushing” my pace (get well brothers), the Clydesdale division stayed together, and Destiny told the most jokes #mumblechatter.

COT

Prayer & Praise, BOM, and a good discussion on watching your health, and being observant of the health of those working out around you #2ndF #F3Brotherhood

Moleskin:

Always an honor to Q, here is everything in my notes:

• 2^nd F is the glue, and Slow Burn has grown to needing a second Friday workout
• PHOP needs more attendance on Wednesday – see Padre
• Posh is launching Monday morning workout, yes you can do it
• If you haven’t Q’d , step up, it is what makes F3 work
• #HIM = High Impact Man
• #NoFatPants = Once you make the physical change of F3, burn the ship and those fat pants as there is no going back. A man who can’t get his 1^st F on track will never get his 2^nd and 3^rd Fs online
• Read “Freed to Lead” here is the link: http://www.amazon.com/Freed-To-Lead-Unshackling-Modern-day-ebook/dp/B00JJQB2Z8
• Always make the 1^st F too hard, the 2^nd and 3^rd F will come only with deliberate leadership
• Appreciate the enthusiasm, and get your twitter account going, and follow me @CSPANF3 & @F3TheFort

CSPAN – over & out

18 bravos braved 19 degree conditions for a smelly few laps around Charanda’s and Empire Pizza and Baxter’s Playhouse. Lots of moseying, a few suicides thrown in to keep warm.

The Thang:
Slow mosey to COP SSH’s, Im Walker’s, Windmills, Night Clubs, Peter Parkers, Parker Peters, and …… Peter Pointers! (ask me later)

Off in threes to do wall sits, ball walls and pull-ups on the provided handrails A few suicides while partners LBC’d it were well received.

Back to COP for a few more rounds of excitement (including Peter Pointers) and a good session of prayer requests.

Team Spearhead Ruck Sunday at 6:00p.
Change Order has a college friend with Stage 2 Breast Cancer, 2 kids, she lives in the DC area.
Stangs Dad having hip replacement soon.
Prayer for the young man mentioned with the DUI, for his mom, and for him to become a better man because of it.
Shooting at South Carolina — kids needs to be lifted up.
Prayers for our brothers on IR.

-Assassin