Category: Slow Burn

#All3Fs at #SlowBurnF3 & #ChickenandWisdomF3

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  • QIC: CSPAN
  • When: 07/04/14
  • Pax: Assassin, Bird Cage, Boy Band, Brick House, Cake Boss, Chicken Hawk, Chuck Wagon, Corn Hole, Decibel, Flacco, Iron Horse, Maximus, Mr Clean, Pebbles, Senator, Trucker.
  • Posted In: Alcatraz, Slow Burn, The Fort

17 strong men rolled out of the rack for a July 4, 2014 celebration to include all three Fs.

We started our morning with The Pledge of Allegiance

YHC started with a high quality rendition of the disclaimer to include the fact that I had never lead a moderate workout, and for those who know me, moderation is not one of my strong attributes. Nobody ran off, and off we went into the gloom.

Did I mention the trash truck rolled through and everything smelled like Cable Guys A$$?

The Thang:

We started walking towards Empire with a variety of exercises to warm up old man legs.

We started with a slow mosey tour of the AO, Flacco and Cake Boss reminded me it was starting to feel like Laces Out.

Circle up back at Baxter Playhouse, we did our normal warm-ups of SSH, IW, squats, and we started a really nice plank series to include mountain climbers, Peter Parker, & Parker Peter, when I was choked out by the weird dude smoking and watching us workout…kind of creepy, I think I know where the Baxter burglars sleep….definitely not the Marlboro man…smelled more like Camel without filters…just saying…cough…cough…cough…yuk.

Mosey back to Empire for some COP and down and back to continue the cardio portion…nothing real exciting…just sprints, hops, and repeat el’backwardo. Mosey back around the building stinky smokiest had rolled to his next location (still smells like A%%). Planks followed by 15 step-ups each sides followed by 15 curb bunny hops. Mosey to the wall along I-77 of Lowes for a squat, people’s chair, arm varied position leg smoker, nice to see how the PAX can all count equally slower to my most annoying pain fest. Mosey back to Empire.

More nonsense back and forth, partner push & pulls, a little second F, and a bit of low quality mumble chatter on how long this Burn was going to last.

COP was “ABLAB Dealers Choice” for 10 reps, it was ridiculous difficult, and absolutely exhausting. X & O kills me, I mean that almost literally

Mosey back up the hill for COT, a self-portrait (I understand that I am supposed to call it a “selfie”, selfie meant something different in the eighties…just saying). Towel off, change shirts, ordered our Chicken, opened the Bible for some Wisdom.

Chicken Hawk did top notch work taking us through Daniel 2, my favorite verse for clarity:

Daniel 2:23English Standard Version (ESV)

23 To you, O God of my fathers, I give thanks and praise, for you have given me wisdom and might, and have now made known to me what we asked of you, for you have made known to us the king’s matter.”

Hard Drive is back next week,

Have a safe 4th,

CSPAN

 

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So about this ‘moderate’ thing…

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  • QIC: Hard Drive
  • When: 6/27/14
  • Pax: C-SPAN, Tatonka, Pusher, Green Wave, McGruff, Trucker, Boy Band, Pebbles, Hard Drive
  • Posted In: Slow Burn

9 PAX came out for Hard Drive’s VQ as he planted the VSF on a VAO for the inaugural Slow Burn workout, and found out that the term ‘moderate workout’ is a work-in-progress. The tone was set with a few words by Henry Ford: “Coming together is a beginning; keeping together is progress; working together is success.” With that the PAX headed out into the gloom…

Warm-up run down to the Empire Pizza parking lot with backwards jog, high-knees, and butt-kickers.

COP:

SSH x20
IW x 20
Merkins x 10
Wind Mills x 20
MC x20

Circle up for an activity that needs a clever name (Burn Circuit? Chicken Run? Open to suggestions here):

Starting from Empire Pizza lot, head out for a run OYO to the Armory AO (just under .5 mile).  Run through sprinklers optional.

3 sets of Merkins x10, LBC x 15, and Squats x20. Plank when done or keep going until The Six is finished for extra credit. (Not sure who did the most sets, but consider yourself awarded a VJT:  Virtual Jekyll Trophy)

Plank-o-rama, courtesy of C-SPAN

Run back to Empire lot OYO

3 sets of CDD x10, Freddie Mercuries x15, and Calf-Raises x20. Plank when done or keep going until The Six is finished for extra credit. (VJT here as well)

Just enough time for some Mary, dealers’ choice style. PAX called out:

Hello Dollies
Turkish-standup-somethings that stretched “moderate” a bit far (thanks Pebbles)
Protractor
Superman
Rosalitas
Russian Twists
LBCs
Wide Arm Merkins (Boy Band’s attempt to keep us honest)

Run home to COT

Moleskin:

With the PAX heading out on vacation I wasn’t sure how many would show up, so I was very grateful for such a decent showing for our first Friday workout. Mumble Chatter in the beginning around “moderate workout” was around expectations of running across the street for Starbucks or 45 minutes of stretching with chicken biscuits in-hand. I was very gratified later on after hearing things like, “I thought this was supposed to be moderate?” more than once. With things like Muthaship and fitness tests, there is a lot of room to define moderate. I look forward to seeing how this workout evolves and grows over time.

Anyway, I can’t think of a better way to celebrate my 1 year F3 anniversary than with my VQ. Thanks everyone for the support.

Announcements:

Q’s needed for Slow Burn. Contact Hard Drive to get on the schedule.

Sign up for the October 4th MudRun through the F3 site, not the MudRun site.

Colts and Mustangs at Springfield Middle School begins Thursdays 7/17

F3 Dads wrap up this weekend at WEP

The Fort field trip to Muthaship on Monday 7/7. Contact C-SPAN for details.

Prayers for C-SPAN’s daughter and family for a pre-op appointment on her thyroid.

Slow Burn will meet next Friday (7/4) with C-SPAN as your Q

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Pre-blast: “Slow Burn” launches this Friday 6/27

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  • QIC: Hard Drive
  • When: 06/27/14
  • Pax: All PAX
  • Posted In: Slow Burn

Join us this week on June 27th for the launch of The Fort’s first Friday morning workout, “Slow Burn.” It is also The Fort’s first “moderate intensity” boot camp workout and will take place immediately prior to Friday’s 3rd F gathering, “Game Plan” (We will finish in time to towel-off and change shirts before our dose of Chicken and Wisdom).

Do not let the term “moderate intensity” fool you, it will not be 45 minutes of mosey and windmills. Expect COP’s, running, and visits from our ol’ friend Mary. Similarly, don’t dismiss the workout if you are seeking a challenge. There will be alternate calls for increased difficulty and interval exercises where you can push the number of sets you complete. Some of the other objectives for the workout include:

  • Providing a workout for those Pax who want to get in a workout before going bi-coastal for the weekend without feeling it all weekend.
  • Providing an opportunity to bring a reluctant EH who is concerned about workout difficulty.
  • Providing an opportunity for Pax and EH’s to experience all three F’s in a single morning.

In short, there will be something for everyone. Here’s the details:

When: Fridays, starting 6/27
Where: Baxter Chik-fil-a, Hwy 160 Ft. Mill.
Time: 0515 – 0555 (plenty of time to clean up)

Q’s will be needed. Contact Hard Drive to get in the rotation. See you in the Gloom!

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