Category: Slow Burn

As Moderate as I Wanna be…

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  • QIC: Hard Drive
  • When: 12/5/14
  • Pax: Gridlock, Backdraft, Waldo, Destiny, Assassin, Lugnut, Spitz, Trucker, CSPAN, Pusher, DD, Duck Hunt, Boy Band, McGruff, Crash – FNG, Package, Solid State, Senator T, Hard Drive
  • Posted In: Slow Burn

19 Pax heeded the call of the pre-blast and took on the Moderate Cup challenge at region’s best Friday workout. The challenge was simple, who among the pax could do the most reps OYO of 4 simple moderate pain stations in a 20 minute period?

The Thang:

Mosey down to the lower parking lot where YHC somehow led from the middle in a series of karaoke, backwards jog, high knees, and butt kickers.  Worked about as well as it sounds.

COP for a brief warm-up before the main event:
SSH x10
Imperial Walkers x15
Merkins x10 with a hold at the end to keep everyone honest
Windmills x10
Slow Sumo Squats x10
Moroccan Night Clubs x 20 or so
Mountain Climbers x 10

Mosey to the crosswalk where the Q explained the Cup challenge:  OYO run around the strip mall stopping on each side for one of the following:  Merkins x10, Squats x20, LBC x20, Supine Pull-ups x10.  Sounds moderate right?  The Pax had 20 minutes to complete as many circuits as possible.  The winner would earn the coveted Moderate Cup.  (I brought 2 cups expecting to break into 2 groups:  Hates and Hate-Hates in one, Old on up in the other.  Turns out we’re mostly Old so forget it.).  YHC vaguely warned about leaving enough in the tank for a tie breaker if needed…

Usual suspects were up front including CSPAN, Backdraft, and Waldo.  Thoughts about the 10k Merkin challenge must have drifted into CSPAN’s head b/c he fell off the pace leaving Backdraft and Waldo the challenge winners.  I know they must have lapped me at least 3 times.  #SteadySixWinsTheRace or some such #goo.

The tiebreak was 5 Burpees OYO (which may not sound like much, but by then it was) and then jailbreak for the Shovelflag, winner take all.  By CSPAN’s account (see note above about being the Six) it was Backdraft with the late burst to win it securing the first ever Moderate Cup.  Backdraft couldn’t even hold it up over his head in victory either because he was too tired, or he was too embarrassed by the cheap Hong Kong novelty trophy, either/or.  I’m going with the former.  Waldo took home the Hate Division Moderate Cup, because honestly what was I going to do with it?

Announcements:
Need Q’s for Slow Burn schedule starting next week.  DM me on Twitter @jeff_gray
Joe Davis Run on 1/10.  See Preblast for details
12/12 – Christmas Party.  See preblast for details and signup
12/13 – F3 Dads, 0930 @ Alcatraz
12/17 – 12 Days of Christmas led by Double D at PHOP
12/24 – Christmas Eve convergence at The Coop.  No Christmas Day workout!

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Preblast: Moderate Cup this Friday

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  • QIC: Hard Drive
  • When: 12/5/14
  • Pax: All Moderate-core Pax
  • Posted In: Slow Burn

As 2014 is drawing to a close, it’s time to answer the question that has been on everyone’s mind since Slow Burn launched back in June:  What the hell does @CableGuy eat?  But the second most asked question undoubtedly is who is The Fort’s King of Moderate?

We’ll answer that (second) question this Friday with a little friendly competition at Slow Burn.  Come out for an OYO timed event.  The pax with most reps will receive the exalted Moderate cup. A little warning though, you might want to save a little in the tank for the tie breaker…

See you Friday.

(Side note:  Don’t do a google search for “Moderate Cup” while on the couch with the M.)

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360 degrees worth of Thanksgiving Blessings

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  • QIC: CSPAN
  • When: 11/28/14
  • Pax: Assassin, Back Draft, Cake Boss, Change Order, Corn Hole, Gears, Lug Nut, Old Bay, Prosciutto-FNG, Senator, Solid State, Spitz, & Stang
  • Posted In: Slow Burn

13 strong men took the #RedPill for a Black Friday Version of #SlowBurnF3

YHC gave a quick recap that it is a disappointing state of our country that we need a holiday to remind us be thankful, especially when we have so many gifts and blessings in our lives. We discussed that the negative of this world becomes our focus, when really if you take a full 360 degree look around to fully understand the blessings you have.

The Thang:

My style warm up, old school, & old man slow old and painful with planks held way too long.

6 OYO Pain Stations = 3 exercises per station= 20 repetitions of each exercise so by the time you made it around the building you made a full circle with 360 exercises.

Exercises included: SSH, Monkey Humpers, Imperial Walkers, Flutter, Dollys, LBC, CDD, Americans, Moroccan, Rosa, V-ups, Freddy, Wide Arm pulls, Close Grip pulls, Squats, Calves, Incline Merkins, & Decline Merkins.

Moleskin:

Welcome FNG Prosciutto

Read your newsletter

Holiday Party

Joe Davis Run

 

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Q called off the bench for Slowburn

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  • QIC: Trucker
  • When: 11/14/14
  • Pax: Trucker, Cornhole, Change Order, Destiny, Assassin, Gridlock, Carbomb, Waldo, Anchorman, Lug Nut, Gears, Boy Band, Backdraft, Deacon, Solid State, Spitz, McGrufe,
  • Posted In: Slow Burn

As always, it is a privilege to come off the bench and substitute at our moderate workout AO – Slowburn. With just less than 24-hrs notice, YHC had to quickly think what to do. The whole weinke was made up as we went as we explored the entire Lowes Home Improvement parcel.

The Thang:

COP consisted of EW, windmills, SSH

Mossy Lowes parking lot for sprint-a-rama

Line up at first parking light pole:

1st round: sprint to next light pole – 10 merkins; sprint to second light pole – 20 merkins. rinse and repeat back

2nd round: 10 and 20 squats

3rd round: 10 and monkeyhumpers, return with 20/10 bombjacks

4th round:10 and 20 LBCs

Mossy to Baxter Bunch House for wall sits and abs, 2 rounds. As YHC was sitting, he looked over at a potential new obstacle and mentioned these storm drain pipes to Backdraft. So with Backdraft’s approval we then mossy to the 54″ RCP. Bear crawl through and hit the storage trailer for more wall sits, 2 rounds

Mossy to back of Lowes for 20 dips and 10 merkins

Mossy to Sweetfrogs for 10 reverse pull-ups

Mossy to COP

Shortened AO by a few minutes in order for PAX to make it 3rd F for gathering to hear Haywood speak about the F3 Foundation. Made PAX kept moving as we enter into the cold season. 3rd F was great and the goal for all PAX is to find your spiritual meaning. Chatter throughout about Cornhole and Truckers Q at Alcatraz (Burpee warning)

Trucker

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The Fort – F3 Dads – Reindeer Games/Frostbite 5K

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When: Saturday, December 13th

Where: Alcatraz, aka Runde Park in Tega Cay

Time: 9:30 – 10:30

Who: Open to all PAX and their 2.0’s, boy or girl.  There is not an age requirement.  The majority of kids will be between ages 4 and 14.  This is also a great opportunity to “headlock” men and introduce them to F3!

What: F3 Dads is an opportunity for fathers and their kids to spend time bonding with each other and other PAX while participating in an F3 (Lite) workout!

The Thang:

The Frostbite 5K, as well as the normal F3 Dads workout (Reindeer Games), is designed to create an opportunity for dads and their 2.0’s to challenge themselves physically and strengthen relationships.  This is an opportunity to experience a group of people pulling together to encourage and motivate each other. #F3Counts

Here’s the scoop…The men of F3 and their 2.0’s will meet at Alcatraz to warm-up. We will break into two groups after everyone gets their muscles moving and blood pumping.

  • The first group (Reindeer Games), younger 2.0’s who are not quite ready for a 5K, will stay at the park and continue a F3 Dads workout until 10:30.
  • The second group (Frostbite 5K), older 2.0’s will follow the paved trails and sidewalks through Tega Cay and finish at the gravel parking lot behind the Gold Hill YMCA. There will be at least 1 pain station along the way. The total mileage is about 3.25 miles.

Upon completion both groups will re-group and meet at gravel parking lot behind the Gold Hill YMCA, for Coffee, Hot Chocolate, and fellowship.

FAQs:

  • This is open to all PAX, kids or not, and is a great double-down opportunity.
  • We will need to plant some cars at the YMCA and carpool to Alcatraz/Runde.
  • We need a couple of volunteers to help provide: coffee, hot chocolate, water, and donuts.  Please IM White Lighting on Twitter @WeaThree if you able to assist.
  • The Reindeer Games workout for younger 2.0s will be similar to F3 workouts, but lighter and with kid-friendly exercises/activities. After warming up there will be more fun exercises/activities such as Relay Races, 2.0 Carries, etc.
  • Each F3 Dad workout will end in a COT and prayer.
  • In order to save time, think of a name for your 2.0 before the workout. They can participate in the name-o-rama or you can share it for them.
  • The adult PAX will name new FNGs (new members of the PAX) in the COT! 2.0s will enjoy that.

 

 

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F3 Dads – Never to old for a Parachute…

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  • QIC: Rooney
  • When: 11/08/14
  • Pax: Homer, Hasselhoff, Icky Woods, Atticus, H, Bolt, Mega Bob, Dry Bones, Crab Cakes, Diddy Kong, Scrapper, Change Order, Lightning, Semi-Truck, Old Bay, Keeper, Picaso, Lioness, Acorn, Cyote, Deacon, Free Bird, Ranger, Sugar Cube, Sweet Sweet, Gears, Brick Master, Chicken Wing, Little Wing, Ralphy, Bayheim, Jeter, Picaso, Beacon, Early Bird, Solid State, Impala, Rooney, Jelly Fish, T-Rex
  • Posted In: Alcatraz, F3 Dads, Flight Plan, Golden Corral, Ring of Fire, Slow Burn, The Armory, The Fort

41 Dads and 2.0’s came out for a beautiful morning at WEP!  Although most Pax had been up early to post at there respective locations…they doubled down and came back for more (money back guarantee)!  In my case…my 2.0s are up before 6 A.M. every Saturday, so they were ready to roll when I posted in the #gloom.

While waiting to begin, the 2.0s made the most of the pre-workout mumble chatter by playing tag, running towards the playground and uniting with other 2.0s that were there!  I could not be more proud that two of the PAX were students at my school!  What an example they are for these younger 2.0s…#F3Counts.

-We began with a prayer and then moseyed out to an open field.  Of course my 2.1 and 2.2 were running around behind me while everyone else listened…but this is why we do it (and it did not surprise me)!

-Circled up with 2.0s in tow for our warm up in cadence:
-SSH – 10
-Merkins – 10
-Low, Slow, Squat – 10
-Windmill – 10

Tunnel of Love:
-Dads planked while kids crawled through the tunnel

Red Light, Green Light – 3 Rounds:
-Line up on a tree line
-2.0s run, Dads Bear Crawl

Races – 2.0s vs Dad:
-1st Race – 2.0 runs down to marker (cone) and back while dad starts with a burpee, runs to marker, does a burpee, runs back
-2nd Race – 2.0 runs down to marker and back while dad does 2 burpees, runs to marker, does 2 more burpees, runs back

Water Break (These are very popular among the 2.0s and many of the PAX (myself included)…not something common in an F3 post)

Mosey to Parachute:
-Make a mushroom
-Fist Bump – Fist bump your 2.0 partners and your father before getting caught by the parachute (8 rounds)
-Fruit basket mix up – Apples, Bananas, Oranges, and Pears (8 rounds)

Many of the 2.0s discovered that there was an opeing in the center of the parachute.  They enjoyed popping their heads through the middle while fellow 2.0s generated a parachute wave.  The conclusion of the parachute activity endend in a pig pile of 2.0s.  The pig pile was under the parachute…hilarious!

Mosey to Cones for Tag:
-Family Partner Tag
-Family vs. Family Partner Tag
-Blob Tag

Water Break

Mosey for some Mary in cadence:
-Flutter kicks
-LBCs
-Russian Twist
-Superman
-Pull Rip Cord
-Recover

Mosey

COT

I was inspired by the F3 workouts White Lightning Q’d this summer #ISI.  My 2.1 (Jellyfish),  was my inspiration for this Q.  Jellyfish continually asked me, “when can I come workout with you again?”  After repeatedly asking to post I decided there must be something significant that happened for him.  Who better to step up for than our 2.0s…right!

I don’t think that it was the workout that Jellyfish really wanted (although the parachute was pretty fun).  It is the same thing we get from the PAX…the fellowship and deepening of our faith.  It doesn’t really have anything to do with the workout, but the significance of our children’s time with us…their dads.

I don’t know what a good relationship with a father looks like.  I don’t know if my relationship was bad, mediocre or great. I do know that I wish it were more than it was and will be.  I am hard on myself as a professional and husband.  However, I am the hardest on myself as a father.  What a responsibility…not just to raise your children, but in my case…raise two little boys to be men!

As a man…sometimes you need to do burpees, sometimes you need to fellowship at lunch, but sometimes you need to pull out the parachute!

Aye!

 

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Slow burn

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  • QIC: Backdraft
  • When: 11/07/14
  • Pax: Gears, Pusher, Boy Band, Double D, Cornhole, Sharknado, Opie, Assassin, Anchorman, Nirvana, LugNut, Carbomb, Spits, Solid State
  • Posted In: Slow Burn

15 strong willed took off from the CFA to Mosey to Lowes for a slow burn morning to warm things up.

At Lowes circle up for 20 SSHs, 15 IW, 15 Windmills, 10 Merkins

Mosey to starting line for 25 yards of Karaoke, High Knees and Backwards runs times 2

Time for tabata

Slow Squats, Mountain Climbers, Flutter Kicks, LBCs, step ups, merkins (your choice), and wall sits.

Mosey back to CFA for COT.

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Bowl of Candy

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  • QIC: Cornhole
  • When: 10/31/14
  • Pax: Cake Boss, Destiny, Assassin, Pusher, Boyband, Trucker, Lug Nut, Anchorman, Spits, Solid State, McGruff, Gridlock, Stang, Gears, Old Bay
  • Posted In: Slow Burn
16 gathered for a candy induced beat down.
The Thang
COP
Warmup – SSH, IW, Windmill
Selected in random order by PAX
Number represents exercise count and health wise least bad to worst
1-Sweet tarts – Karoke
2-Hershey Kisses – Bear Crawl
3-Tootsie Roll-Side Shuffle – not completed, ran out of time
4-Laffy Taffy-Lunge walk
5-Jelly Beans-Alligator Walk
6-York Peppermint Patty-Diamond Merkins
7-Milk Duds-Mac Tar Jai
8-Mike &Ike-Wide Arm Merkins
9-Swedish Fish-Jump Lunges
10-Brachs Candy Corn-Bomb Jacks
11-Tootsie Pops-CCD
12-Skittles-Windmill
13-3 Musketeers-Jump Squats
14-Reese’s Pieces-Squat Jacks
15-Raisinets-Merkins
16-Hershey’s-Russian Twists
17-DOTS-Crab Walk – not completed, ran out of time
18-Snickers-Hello Dolly
19-Kit Kat-Calf Raises
20-Twix-Parker Peter
21-Almond Joy-Freddy Mercury
22-Milky Way-Plank Punch
23-Baby Ruth-Peter Parker
24-M&Ms-Ski Abs
25-Butterfinger-Mtn Climbers
26-Whoppers-Squats
27-Take 5-Monkey Humpers – not completed, ran out of time
28-Reese’s-LBC’s
29-Twizzlers-Burpees
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Pre-Blast: The Fort Thanksgiving Convergence @ The Ranch

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Turkey

All PAX,

The Ranch will be hosting Thanksgiving breakfast full of pain and discomfort.

I know it sounds appealing, however the best part will be you’ll be with your F3 brothers in fellowship expressing Thanks for all the encouragement and “sharpening” our brothers have done for us this year.

Join Santini and Pusher as they lead us around The Ranch AO with some side dishes of merkins, LBCs and of course burpees. There may even be a surprise or two for attendees, especially after the 6 week detox cleans ends. Hummmmm…….interesting!

Post time will be 6am

Location is The Ranch, Springfield Elementary parking lot (soccer fields in front)

Qs are Santini and Pusher

All AOs are converging this day at The Ranch.

Any questions, let Cake Boss or Pusher know.

Don’t forget the Shoe Donations for Charlotte Rescue Mission. Bring those to all workouts until 11/22.

 

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Assassin in the Gloom

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  • QIC: Assassin
  • When: 10/3/14
  • Pax: Anchorman, Opie, Magic Mike, Hard Drive, Sharknado, Solid State, Iron Horse, Bounty Hunter, Destiny, WWL, Gears, Tatonka, CSPAN, Pusher, Iron Pony, McGruff, Senator Tressel, Boy Band, Assassin
  • Posted In: Slow Burn

19 Men survived Assassin’s VQ and as appropriate it was modified/slowburn/easy street.

The thang:
Mosey to Empire Pizza throwing in a few buttkicks and lunges
Circle up for pain with SSH’s Windmills, Imp Walkers, MNClubs, Speed Skaters
3 stations set up to perform (ten counts together) guard rail pull-ups, wall seats and balls/walls a few times with moseys between stations
Back to COP for some abs pain including LBC’s, Freddy’s, H Dolly’s, Supermans, Mtn Climbers
Mosey to encounter a few bunny hops and backwards sprints, then on to a few wall sits and merkins
Nice stroll back through the Chick-Fil-A drive thru

Not too bad, no serious complaints on the VQ!

Prayers to Santini and his family. Destiny has a co-worker with many issues, Mom not doing well, sister not well and son an addict. Ford family (cyclist in Baxter killed this past week.)

Q school coming up Rock Hill
Indian Land convergence coming up October 18th

Appreciate all the guys showing up Friday!

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