Tag: Elvis

If you build it, they will come..

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The weather forecasts leading up to Slow Burn showed what could have been a soggy outing. In preparation, I made sure I had not one, but two Weinke’s prepared for the PAX. One bringing back a popular game from College past to keep us dry, “Roxanne,” with a slightly different spin, and the other a friendly mosey around the parking lots with a few exercises mixed in. Surprisingly, it ended up being a perfect day and with it, an impressive 30 PAX showed for the party.

Warm-up

Mosey to the parking lot in front of Empire Pizza

Along the way, did some butt kicks, high knees and side shuffles, left and right and circled up for some warm-up

SSH- x25

LSS- x10

Windmill-x10

Moroccan- x25

Overhead Claps- x20

Happy Jacks- 4 rounds- 5 SSH/ 2 jump squats- a nice new surprise for the PAX

Mountain Climbers- x 10

Annie- 1-2 (1) Total of 10-

The Thang

Mumble Chatter was in full force and hard to avoid with such a great number.

First Round-Same parking lot, PAX lined up close to the center back parking line and faced towards the curb heading at a slight decline. Kicked off the fun with a round of 7’s. PAX started with 1- CDD and sprint to the other side- 6 squats. Continue this pattern until the the flip-flop happens, and you are ending with 6-CDD and 1-squat. Great work out of everyone. Plank until the Six was in.

Second round-Mosey over to the parking lot next to the new restaurant Persia (not sure if that’s the name). PAX lined up along the parking space middle line facing the curb. Seemed to be a theme for the day. Next up- Modified ascending bear crawl until 13. 1-CDD then Bear Crawl to other side- 2 Derkins. Bear Crawl back to starting position, complete 3-CDD. Continue this pattern until you end on 13- CDD. Once complete, a couple of ten counts and off to the next destination. Amazingly, the mumble chatter had decreased significantly!

Third round– Mosey over to the right side of Lowes and all the PAX grabbed some space on the wall. I had originally planned for some chicken peckers, look it up. Instead we started a 10 count at one of the PAX line and continued with all PAX in a chair position. PAX joined in with instructions to push everyone to that great feeling of displeasure. Thanks for chipping in! As it got to the halfway point, I could hear the mumble chatter wondering what happened to the moderate workout, so I gave a quick leg shake break. Quick it was, and then back on the wall. We didn’t quite complete the entire line but I commend the PAX on the effort.

Next up Individual suicides- showed the PAX the lines to hit and off they went. 5 Merkins after first set and 5 flying squirrels after the second.  Took a break in between to highlight for the group the mission and 5 principles of F3. Hopefully the FNG’s heard it!

Headed back to the warm-up spot for some Mary work

Dolly-20

Reverse Crunch- 20

American Hammer- 15

Flutter kicks- 15

Mountain Climbers/Peter Parkers/Parker Peters

Back to COT

It wasn’t quite Six O’ Clock so we needed one more exercise to get us there, and Trucker happily offered up toe touches to get us home. Thanks!

Announcements– read your newsletter

Prayers/Praises– Badger, Glenn, Children, Teachers, Parents, Smithers, CSPAN, if I missed one I apologize

Thanks for the support PAX and for Shady and FMB for bringing FNG’s- Wide Right and Wilson

And Smithers for the opportunity to lead!

Frat BoySlowburn

 

 

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Lucky Friday the 13th

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The thang

Disclaimer given

Mosie dow and around the back of Empire Pizza

COP in front of Empire Pizza

13 of each exercise to keep with the Friday the 13th theme

Seal Jacks

Diamond Merkins

Moroccan night club

Mountain Climbers

Wind Mill

Peter Parker

Parker Peter

SSH

Plank Jacks

Mosie over to the sidewalk for 3 rounds of Dips and box/curb jumps 13 ea.

Mosie over to the cones and partner up

Partner 1 stays in and does LBC while partner 2 runs to first cone and does 1 Burpee, run back do 6 handslap merkins with your partner. Partner 1 runs to 1st cone does 1 berpee returns to home and does 7 more handslap merkins, both partners run to next cone together. Increase by one burpee each round till we get to 4 burpees

Round 2 we replaced hand slap merkins with hand slap squats

Mosie over toward COT and do some AB Lab led by each PAX and continue with the 13 theme

COT

A fairly moderate workout but not too moderate!!!

This was my VQ at Slowburn and I’d be happy to go back any time! Not sure the regulars feel the same!!!  🙂

 

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Slow Burn – Solid to the Core

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So, it was a fairly nice morning, especially when you consider it is December 1st!  I was able to workout in shorts and a t-shirt, so really…who can complain about that?

After reading Popeye’s back blast from down in The Rock region from a couple of days ago, it really got me off my six.  I saw that Trucker was scheduled to Q this week, but he posted that he needed a last minute Q change since he was DR last minute for work.  So I set out to plan a good ole’ core workout.  It went a little something like this…

Disclaimer (one FNG), then mosey down to the parking lot below for warmup.

Warmups:

  • Side Straddle Hop – 25
  • Low Slow Squats – 10
  • Windmill – 10
  • Moroccan Nightclubs – 25
  • Cherry Pickers – 10

Mosey to the other end of the strip and circle up.

Gifts – that is the word of the month for December.  We discussed how, especially this time of year when we hear the work gift we think of things…things we get, things we give, things we buy for ourselves…just stuff.  I challenged the PAX to think of the Spiritual Gifts that we all have.  We talked about how God has given us ALL various gifts, and literally everyone has them!

Another gift, is the gift of this F3 Brotherhood, and the unconditional support we all give to each other!  And lastly, my gift to the PAX was a good solid to the core workout 😉

The Thang:

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 25
  • Boat/Canoe in cadence – 10

Recover with 10 count

  • LBC’s in cadence – 15
  • Flutter Kicks in cadence – 25
  • Boat/Canoe in cadence – 7

Mosey to the side of Lowes

  • Line up in 4 lines and have a relay race (all out) for half the length of the parking lot.  Boy can these HIMs move!

Two walking 10 counts to the back of Lowes, with a mosey the rest of the way.

  • Hello Dolly in cadence – 25
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups OYO – 10
  • American Hammer in cadence – 15

Mosey over to the wall.

  • People’s Chair with a 10 count (or more) from each of the 29 PAX

Time for a break.

  • Merkins in cadence – 10
  • Diamond Merkins in cadence – 10

Heard from Gilmore a bit about how he got his name, and what F3 has meant to him.  Great story and inspiration!

Back to the core.

  • Hello Dolly in cadence – 25
  • Freddy Mercury in cadence – 25
  • Big Boy Sit-Ups OYO – 10
  • American Hammer in cadence – 15

Mosey to the other side of lowes (working our way back in the direction of COT) for a couple minutes of Mary.

  • Box Cutters
  • Protractor

Mosey back to COT for name-o-rama.  We had one FNG, who was named Elvis (which is a STRONG name)

So, I wore myself out, and am super proud of all the PAX who pushed through this morning and stood together.  It is an honor and a GIFT to be able to Q!  Stay strong, get better, be willing to drop to your knees and accept help…Have a Blessed Week!

 

 

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