13 PAX decided to wake up and post in the gloom at Slowburn after the previous night’s pre-blast stating that if Carolina (South Carolina for some of you North Carolina PAX) wins, YHC would cut back on his favorite thing to do: RUN. #YHChatesrunning

Well, that sure didn’t happen so YHC took the PAX for a tour around the Lowes shopping center.

The Thang:

Mossy (fast pace) behind Empire to the Baxter Bunchhouse parking lot.

SSH x30

Imperial Walker x30

Slow Squats x30

Windmill x25

LBC x25

Merkins x10

Indian Run to the back of Lowes

15 dips/10 derkins with the assistance of the guiderail

Rinse/repeat 3xs

Indian Run to Empire parking lot

Lunge walk from Charanda’s to Chick Fil-A drive

Mossy to hill behind Empire

Bear Crawl up – 1 burpee. Rinse repeat adding 1 burpee till reach #8

Split into 2 groups

Group 1 Sprints to trash dumpster 3xs, Group 2 does MC until Group 1 done, swap

Group 1 Sprints to trash dumpster 2xs, Group 2 does squats until Group 1 done, swap

Group 1 Sprints to trash dumpster 1x, Group 2 does merkins until Group 1 done, swap

Mossy to COT

As always, an honor to lead the PAX. Great group of men showing strength, endurance, and commitment. As my son heard Thursday night at his Tae Kwon Do testing for his yellow belt (not to brag but only 5yr old there) consistency was the theme. This is true for all PAX everyday. Being consistent in our faith, fatherhood, and husband roles goes a long way in teaching our kids what it is to be a Christian. Each one of us has a strength and gift, finding that gift and using it consistently will make us better brothers, husbands, and fathers.

Great to see White Lightning getting around, looking forward to a speedy recovery and posting again.

Prayers to those on IR, for safe travels on a holiday weekend, and TG football is here!!!

Check weekly email on announcements and events, lots going on.

16 strong and committed men planted the shovel flag deep at Slow Burn this morning and ttok a few strolls around the parking lot to sweat off the impurities

The Thang

30   SSH

15  Merkins

20  Hello Dollies

20  Imperial Walkers

20  windmills

Mosey to the nicest parking lot filled with garbage at the Fort’s AO.

5 rounds of toy soldiers, butt kickers, karoke left and right, and lunge walks.  half of PAX did them while the other half did step ups and squats.

Mosey around the area and began one minute wall sits and one minute LBC’S.  three  rounds and then mosey  around  again and did 10  derkins and 10  bombjacks.   Three  rounds and  then mosey back and had 10 minutes  of AB LAB.

COT

CAMP CARE 5K and PREMATURE  OCTOBERFEST

September 26th invergence

CAH build you  event.

Please read F3 website for additional information.

11 hearty PAX enjoyed the smell of fresh black top and Backdraft’s VQ for Slow Burn.

The Thang:
Warm up jog around outside of the freshly repaved Empire Pizza lot to form up by Baxter Playhouse.

COP:
SSH x20
Mountain Climbers x20
Merkins x20
Imperial Walkers x20
Carolina Dry Docks x20
Squats x10

Mosey to the Wall for some People’s Chair. Each PAX does a ten count at their own pace (which got progressively slower) followed by a five count recovery (which got progressively faster). Each PAX also called off their own air presses or other tweak that escalated to the absurd when Hard Drive called out for “coordination exercise” of head pats/stomach circles. (Crowd Pleaser)

Mosey once around the building and then partner up:
P1: Walking lunges (50 yards); P2: Squats
P1: Karaoke; P2: LBC
P1: Backward run; P2: Grave Digger right
P1: High knees; P2: Grave Digger left

10 Burpees OYO before we mosey to the front lot for Ab Lab dealers’ choice:
Dying Cockroach
Hello Dolly
“Isometric V’s” (The Pebbles’ Special)
Rosalitas
6″ holds for ten counts
Supermans
Plank series that required way too much coordination
Ski jumps
Russian Twists
Some other stuff I can’t recall

Mosey home for COT

Moleskin:
Great job by Backdraft today on his VQ. Felt like he had been doing it for a while, even if there was mumble chatter on recovering from MC and then going back down for Merkins. (Ok, the mumble chatter was from YHC).

It was great seeing a solid 11 PAX at Slow Burn as well, with some regulars and some new faces. Need to work on the EH’s though as Slow Burn is a great way to hook a reluctant Sad Clown.

CSPAN’s admirer showed back up in his truck as we were doing partner exercises. I challenged him to Billy Zane the guy since he already has a F3 name waiting (Stalker). CSPAN didn’t realize I was serious.

Also great seeing Tatanka out there doing his best despite his hip injury. Prayers for him as he has an upcoming MRI that it is nothing serious. Prayers to White Lightning as well as he has an upcoming surgery on his knee.

Announcements:
Gladiator on Saturday at WEP after workout. Folks posting at Alcatraz or Patriot should come by afterwards.
Bring can goods to workouts this month to support the local shelter

Prayer requests for injured PAX, family, and unspoken.

Five intrepid PAX ventured out into the gloom on a rainy Friday morning.

The Thang:
Warmup jog down to Empire Pizza parking lot with the usual shakeout of high-knees, butt-kickers, and some karaoke before circling up.

COP:
SSH x 20
IW x 20
WA Merkins x5
CDD x 20
Mountain Climbers x 10
SSH x 20
Peter Parker x 10
SSH x 20
Parker Peter x 10

With the Labor Day double-down running of the Murph approaching, YHC thought a Slow Burn moderate Murph would be in order:

2 laps around the AO (roughly .5 miles)
50 Supine Pull-ups
100 Merkins
150 Squats
2 more laps around the AO to complete the mile.

Bring it home to CFA for COT

Moleskin

Everybody was up for a moderate Murph despite the rain (or maybe because of it though it had tapered off a bit during the workout) and pushed hard. A virtual Jekyll trophy goes to Backdraft who did extra credit of 70 pullups, 140 merkins, and 210 squats plus an extra 2 laps around the AO for a full 1.5 miles. Well done.

Gridlock and YHC had a conversation about pre-workout fueling during the second leg of the run. He chose to forego eating, while I prefer a Cliff bar and possibly a banana 30-60 minutes before. Got me wondering what other PAX eat (or don’t) before a F3 workout? Sound off in the comments.

Programming note: Slow Burn regular time/location next week (8/8). Game Plan will be monthly #F3BibleChallenge update at Eternal Church @ 6:15, with guest speaker Dee Christopher. See Pusher for details.

Other Announcements:
– Gladiator course 8/9 post WEP workout.
– Labor Day double down with Armory at FHC followed by Murph at NAFO
– CampCare 5k 9/6
– Invergence 9/26 at ASC Greenway Pavilion.
– Fri 10/3 Victory Sports Golf tourney at Regent Park

Prayer requests for family, PAX on the IR, and unspoken.

The Thang:
2 BOYO in honor of the two gents who came in hot right before launch.

Warm up jog down to the Empire lot with high knees, butt kickers, etc.

COP
20 SSH
5 BOYO
20 Imperial Walkers
4 BOYO
10 Mountain Climbers
3 BOYO
15 squats
2 BOYO
15 LBCs
Plank to keep the PAX honest. Plank series courtesy of CSPAN

Mosey to the strip

Running Jack Webb
1 merkin/4 air presses, run to second cross walk (about 75 yards) 2 merkins/8 air presses, run back to start and repeat until 5 merkins/20 air presses. OYO, then Peoples chair on the Baxter Bunch wall when done.

Once everyone was on the wall, head right into the People’s chair sequence: Go down the line 1 PAX at a time doing called exercise while everyone else sits and does air presses/extensions. Everyone did:
5 derkins
10 LBCs
15 squats (crowd pleaser)

Mosey back to parking lot for Mary, dealers-choice style:
Hello Dolly
Freddie Mercuries
Russian Twists
LBCs
Protractor
Rosalitas
8pt body builders (Thanks Pebbles)
Superman, complete with singing.

Platoon run home

Still 2 minutes left, so BOYO.

COT

Moleskin

Ominous start as we waited to launch as a gust of wind revealed that YHC failed to plant the Shovel Flag adequately. Decided then that there must be burpees today for atonement.

Tempted to call the wall series “The Strip Club” as there was much praise of form from the sitting PAX while each man solo performed the called exercises. Squat sequence in particular had some fans and a couple of showmen that really got into it, though no dollars were produced. Funny part is the sequence was basically an audible as YHC didn’t plan enough exercises. Filler for the win.

Note to self, when doing dealers choice start with Pebbles while we still have energy. Though in a warped way I am beginning to look forward to seeing what exercise he calls during Mary. By next month he’ll have us cutting down trees with dull axes.

Who’s hair-brained idea was it for 2 minutes of BOYO at the end? Oh yeah, mine. Thanks CSPAN for volunteering to be the diligent road guard. Even though no car came within a hundred yards you still managed to sneak a burpee or two in. #Selfless

Ended workout once again with recovery of Slow Burn Shovel Flag while Cake Boss planted the Game Plan SF. It is starting to become a formalized changing of the guard ceremony. Cake Boss had better planting technique and no burpees were required during Game Plan.

Announcements:
– Convergence @ The Patriot this Saturday. No WEP workout, but Alcatraz as normal. Look your prettiest for the news cameras.
– 2nd F Lunch @ Mellow Mushroom Uptown today @ noon.
– Gladiator course 8/9 post WEP workout.
– Labor Day double down with Armory at FHC followed by Murph at NAFO
– Invergence 9/26 at ASC Greenway Pavilion.
– Fri 10/3 Victory Sports Golf tourney at Regent Park

Finally I’m starting to put together a Q schedule for Slow Burn. Let me know if you want in on Q’ing the Region’s undisputed best Friday workout. #YouKnowYouWantTo

8 strong men rolled out of the rack for a celebration to include all three Fs.

This morning I was filling in at Q for Tatanka, who is officially listed on the IR.

We started our morning with a quick prayer including the Malaysia Airlines tragedy and all of our injured F3 Brothers.

YHC skipped a high quality rendition of the disclaimer because anyone who knows me knows moderation is not one of my strong attributes, no FNG today, just regular F3 nuts, who accept my shortcomings, and yet continue to show up for a beating.

The Thang:

We started walking towards Empire with a variety of exercises to warm up old man legs (IW, lunges, butt kickers, high knee, soccer knee, jog, & repeato). The Sprint-O-Rama at The Coop had settled into very stiff legs. Lots of stretching, popping, groaning, moaning, u get the picture…capped off with a Cable Guy salute…we were now ready to roll…

Circle up back at Baxter Playhouse, we did our normal warm-ups of SSH, IW, Squats, Moroccan Night Club, Trunk Twist, Monkey Humpers, Windmills and we started a really nice plank series to include Mountain Climbers, Peter Parker, & Parker Peter, Carolina Dry Docks, more Planks, more repeato…hope you had gloves.

Line up on the Sweet Frog handrail bars, first task was to complete a max set of inverted rows, followed by 20 step up to the right, left, and double. Followed by 3 more sets of inverted rows, followed by more exercises, no real crying today…just everyone pushing to get through.

Line up Empire crosswalk, for 4 sets of down and back sprints followed with a dash or four of arkloader.

COP was “Dealers Choice” for 10 reps, it was ridiculous difficult, and absolutely exhausting as we went through the group twice.

Mosey back up the hill for COT, Towel off, change shirts, ordered our Chicken & Wisdom.

Hard Drive is back next week, get well Tatanka.

I am really starting to enjoy this moderate workout, we are starting to have some regular contenders, and come out to enjoy a non-moderate sweat…

CSPAN out