The idea was to utilize string of pearls and always go back for six AND introduce a few “newish” exercises
After the mandatory disclaimers etc, the workout commenced with brief warm up:
THE THANG
10 Windmills, 10 LSS, 10 Merkins and Annies
Mosey to parking lot of Accounting Firm for:
First round of a string of pearls: 15 partner merkins, 15 Turkish Get Ups, 15 double count Gas Pumpers and 15 Merkins. The stops were: west corner of Lowe’s, east corner of Lowe’s, Lowe’s contractor entrance and back to the starting point.
Second round of a string of pearls: same stops with 15 Superman Merkins, 15 LSS and duck walk to station #3, 15 Bomb Jacks and 15 Diamond Merkins
Final Component: 6 rounds of Jack Mary Web as suggested by Spitz, who was not present.
Moleskin
Based on comment from Renaissance, let’s all continue to, as Q Source envisions, getting “better.”
It was a “Full of Respect” group of Pax that showed up to start their Friday off the right way, with the DRP. YHC finally made it to a workout to actually workout. Good to see some new faces and old faces (Pusher). Hootie Tweeted some corporate picture of YHC to either shame or promote…. the vote is still out on that. Disclaimer and we were off.
The Thang
Mosey to COP: SSH X 20, Windmill X 10, Squats X 10, Merkins X 10, Stretch, IW X 10, Moroccan Night Clubs X 15, 6 count Burpee X 5
Mosey to Indian restaurant for some curb work: 1 minute each X 2 sets: Curb steps ups, curb hops, calf raises
Mosey to Lowes for modified Jacob’s ladder: Bear Crawl to Merkins, Lunge back to Squats 1 and 5
Mosey to Garden Area of Lowes for Plank, Plank, Run. Big circle in plank, one PAX runs around, other Pax yell at him to run faster. Rinse and Repeat.
Mosey back to COP location. Mary – Slow American hammers, Freddy Mercury, Box Cutters X 10.
Mosey back for COT. Prayers for recent deaths of teenagers in car wrecks and their families. Prayers for safe travels.
I think we had 16 PAX at slowburn at least that’s what Twister said in the video although I only counted 13. We always round up. With cooler temps and a lack of sleep it was a littler harder getting up and moving. However I didn’t lack any energy based on some of the chatter from the PAX.
Had a brief disclaimer and intro and off we went on a full sprint mosey to the bottom parking lot. Kicked things off with a little Broga to loosen up the joints. It’s always a PAX pleaser to do some stretching before jumping into the mix. We did a few cobra’s, upward/downward dogs and a my favorite pigeon stretch which is good for the buttox and hips. We moved into a few warmups with SSH, windmills, overhead claps, Moroccan night clubs, Rinse repeat a few times.
On for another mosey to the back of Lowes where we started with dirkens, dips and squats with a nice bear crawl to follow. Then I had the PAX pick 3 numbers between 1-20 for some self directed pain. Merkins, shoulder taps, squats, and calf raises. A few rounds of that with lunges and toy soldiers mixed in.
Off on another lightening speed mosey for a final wrap of four corners. 1. Merkins, LBC’s, Squats 2. CDD, calf raises, flutters 3. SSH Shoulder Taps LBC 4. Mtn. Climbers, rosalitas and Freddie Mercurys.
Long Shanks and Spud did not even break a sweat, and I was spent.
Appearances by Jonah Hill and Matt Foley … and so it goes …
Mosey to Empire Pizza parking lot
Dynamic warm-up back and forth across the lot …
butt kickers, high knees, squat walkers, toy soldier, karaoke R, karaoke L, windmill walkers, knees to chest, soccer knees out, soccer knees in, bear crawl, power skip, 50%, 75%, 100%, Jonah Hill (3 broad jumps then 3 merkins x 7 times)
Circle Up
overhead claps x 25, LBCs x 15 LS squat x 15, travolta x 10, Mor NC x 25, dying cockroach x 15, stationary lunge x 15 each, shoulder tap x 10, overhead claps x 25, freddie x 15, monkey humpers x 15, mahktar n’diayes x 10, Mor NC x 25, HR merkins x 10, imp walker x 15, donkey kick x 10, over head claps x 25, heels to heaven x 10, hillbilly walker x 15, carolina DD x 10, Matt Foley (animated squats/dying cockroach, 1/4, 2/8, 3/12, 4/16, 5/20)
Great morning for a workout! 13 pax posted (no new guys). The disclaimer was issued and we bolted out of the Chick-fil-a parking lot, Pusher style.
We ran past BP in front of Jimmy John’s for a bit of COP warm-up:
SSH
Imperial Walkers
Mountain Climbers
Merkins
Windmills
Morning Wood, OYO
The Thang
We then ran down to the parking lot in front of Empire and found 12 cones spread out to a large ring. Time for a burning ring of fire. Each pax was to start at a cone, doing the exercise (and count) written on the cone. Once done, they were to run across the middle, around the cone on the opposite side, then back to the middle and plank up for 10 seconds (the non-modified version does cinderblock burpees – yuck!). After planking up , the pax runs to the next cone. Rinse and repeat until all 12 cones completed. Pax were encouraged to pair up. YHC struggled to keep up with MOAB. Here were the exercises, in no particular order:
10 Monkey Humpers (4 count)
10 Hello Dollys (4 count)
7 Burpees
10 Merkins (single count)
10 SSH (4 count)
10 Mtn. Climbers (4 count)
10 Bombjacks
10 LBCs(4 count)
10 Plank Jacks (4 count)
7 Morning Woods (turkish get-up)
10 Box Cutters
10 Seal Jacks (4 count)
Once completed, we moseyed to a nearby wall for a little People’s Chair:
Round 1 – one person at a time jumps out and does 2 burpees
Round 2 – Jack Reachers (10x)
We ended with Jack Webbs. But wait! We got to COT with 2 minutes to spare so we did a few ab exercises.
Great work by all! Thanks to Hootie for the opportunity to lead!
31 Pax descended upon Slow Burn for an epic adventure. A #noderate workout plus high humidity had been promised and both were granted on this day.
Personally, YHC loves what the Pax have done in creating moderate workouts across the Fort. As a result of their efforts, we have welcomed many great men who have contributed across all 3 Fs within our region. The success stories are limitless and we are proud of their efforts.
YHC felt a significant responsibility as Q of Slow Burn to lead a workout that would not be defined as moderate but would allow for modification and picking up the 6. These are the consistent themes from the Q101 document that CSPAN put together some 5+ years ago. Several #truths weigh heavily within this document which are simplicity and scalability. Simplicity as Q is defined as keeping it familiar, less complex and don’t be shy about stealing from others (Jekyll in this case) or backblasts. Scalability as Q is defined as – a scalable workout is one that is tough for the strongest of Pax, while at the same time not over-smoking the back of the pack. All workouts are no drop; without exception. Under no circumstance should we ever leave a Pax alone.
In keeping with these two principles, YHC was to Q a workout that was both simplistic and scalable while ensuring that the Larry Birds got all they could handle.
The Thang
Mosey around Empire Pizza building (the smell was horrible) and back to Empire lot
FYI CSPAN attempted to scare a cat during this sequence…not a good idea!
COP
Windmills
Merkins
SSH
Squats
Mtn Climbers
Mosey to Lowes parking lot – Q dropped the Weinke but Rebel had my back. Thanks!
Crazy 8s – Eight exercises done during each circuit
Burpees
Derkins
Dips
Squat Jacks
Bombjacks
CDD
Lunges
Plank Jacks
Circuit was done with 1 rep (This can’t be that bad, right?!? for each exercise followed by a mosey in a figure 8 pattern around Lowes and Empire lots
Add one rep to each circuit during each of the 8 stops
Mosey back to Lowes for Mary
LBCs
Big Boys
Gravedigger L and R
Hello Dolly
Superman x 3 (Cant ever remember all of the Sale brothers nicknames!)
Mosey Home
Moleskin
After the 6th round of the circuit, YHC noticed that the Pax were beginning to tire. In an effort to leverage #pride, each man was asked to grab a partner for the exercises to ensure completion. You never want to let a partner down!
Prayers to BTB, praise to Frat Boy, prayers to Maximus on his vacation travels
Sweatie is 7/14 at 6 AM at Footloose – Does anyone really know the details? Thats a true CSAUP!
Thanks to Smithers for his leadership of Slow Burn
Thanks to Smithers for the opportunity! Reaching respectable now allows me to feel a little more comfortable at a moderate workout. No more razzing from the PAX!
Arrived early, set out things. Put in the bifocal contacts to help see taped-on-arm weinke (as usual). The bifocal contacts did not really help too much but this weinke was almost memorized. Welcomed the PAX. Lots of new faces for me. Highly recommend to get out to different workouts and meet new guys. Read the disclamer.
Mosey along Empire Bldg with high knees, toy soldiers, shuffle it up. To middle of parking lot for warmup exercises: SSH, WM, LBC, Merkins, Goofballs, IW, Flutters, MNCs. Then to curb for a couple new exercises for many…
Rocky Balboas (boxing motion, alternating toe taps on curb), Twist Merkins or Nipple Scratcher Merkins (hands on curb, on drop down, one leg twist through trying to get each “nipple”…hey, it’s in the exicon…to touch the curb), RB’s again, Mike Tysons (feet on curb in flat position, squat, on the up, do a merkin), RB’s again. Back to middle of parking lot for…
…4 corners explanation. 4 cones at the corners with 3 exercises each. Complete exercises, plank until ALL PAX done, mosey to middle for core work. Broke into groups of 4.
We got through one cycle. Core work included LBCs, Hello Dolly, Freddy Mercury, Protractor, and… I think here…maybe in warmup…”point/whip the finger” one leg flutters. Ok, I made this name up. An exercise I do, on six, one leg tucked under butt, one leg flutter, lower as safely as you can from flat to on your elbows. The flutter leg is the ‘pointer’ of the 5 body appendages.
To side of Lowes. Stayed in groups of 4 and had 4 stations.
Station 1 sprinted length of Lowes and yelled “turn” at the corner signaling other groups to turn around. (This was to have e1 finish about the same time.)
Station 2, 2 PAX carried the #120 Worm coupon until hearing “turn” then handed off to other 2. Good job PAX in improvising the alternating carry as I had not indicated so.
Station 3 Burpees until finish.
Station 4 Lunge walk until hearing turn then back.
Oh yea, PAX carried and passed around a 30# coupon the whole workout. I did not say, but this coupon was intended for a peoples chair line pass w/ overhead press, curls, etc, if we had time. We didn’t.
We covered good standards of a workout including small group, partner and individual work. And for a moderate workout, maybe a little less running, a few less reps and nice mix of moving and rest time. Weinke it so that PAX are finishing exercises about the same time.
COT.
Noted to PAX to talk with your kids about things in the news, including recent suicides and the immigrant situation. They are seeing these things and it is our job as fathers to talk with them the best way we can.
Prayers for Foley who is dealing with cancer.
Sweati on the way! No details yet makes it all the more intriguing. G-Fit in Paradise and CAH workouts need Q’s! Use this opportunity to take a small step to #ServeCommunity. F3Dads Camp Thunderbird camp coming up near end of summer.
Shout out to NASA for his work and commitment to CAH.
All are invited and encouraged to attend the 4x/week F3 gatherings in Fort Mill to improve your mind and spirituality. It is an open environment and all men will feel comfortable.
The morning started out cooler than yesterday…and everyone noticed that right away. That’s okay, because what I had in store would keep everyone warm enough without question.
Started out with the standard disclaimer, then moseyed down the hill for the warm-up.
Butt Kickers
High Knees
Circle up
SSH’s
Cherry Pickers
Windmills
Imperial Walkers
Hillbilly Walkers
Mosey over to the side lot for the Thang. Now, when we got over there the PAX saw the deck of cards and immediately knew what was coming. I set the ground rules:
Aces are 1, Face cards are 10, we will use the value of the card and do that many sets of 10 of a given exercise, and each suite for that card will determine what exercise would be done.
We did 4 rounds in total, with a lap around the building in between rounds.
Round 1 – CORE; Round 2 – UPPER BODY; Round 3 – LOWER BODY; Round 4 – CARDIO with the ultimate goal to provide a solid and challenging total body workout!
So, we started out with a face card that meant we had to get after it right out of the gate with 100 box cutters. And the mumble chatter turned at that very first exercise of round 1 ;-).
Overall, we did hundreds of exercises, some more than others, but the exercises completed for each round were as follows:
LBC’s (Hearts) – We did about 60
Flutter Kicks (Clubs) – We did 100
Box Cutters (Spades) – We did 100
American Hammers (Diamonds) – We did 80
Run a lap around the building
Merkins (Hearts) – We did 80 or 90
Carolina Dry Docks (Clubs) – I think we did 70
Moroccan Night Clubs (Spades) – I think we did 40
Overhead Hand Claps (Diamonds) – I think we did 50
Run a lap around the building
Squats (Hearts) – I can’t remember how many we did
Monkey Humpers (Clubs) – We did 100
Apollo Ohno’s (Spades) – I think we did 40 or 50
Lunges (Diamonds) – We did 10 each leg
Run a lap around the parking lot to save time and get the last round in
Peter Parkers (Hearts) – I think we did 40 or 50
Mountain Climbers (Clubs) – I think we were in the 30 or 40 range
SSH’s (Spades) – We did 80
Parker Peters (Diamonds) – I think we did 20
Mosey back up to COT
There was a lot of complaining, but I was really proud of all the PAX as they pushed through the pain and discomfort and came out their comfort zone. Moderate is a state of mind, and I will admit that a lot of times I tell myself I can’t do something, but then when pushed by the PAX I find out, hey, it hurt like crazy, but yes, I can do that! Today it was my turn to lead the PAX and push them. I’m feeling it for sure now, and I know they all are too…but I wouldn’t change it for the world!
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!!! 🙂
