22 PAX braved the Clydesdale pace, some went their own way rather than face the excruciating hills of the Pineapple Loop, some, faced their fear.

The thang:

I run along the avenue
I never thought I’d meet a PAX as slow as you
Meet a PAX like you

With messy hair and sleepy eyes
The least you could do is keep up with the 6
Keep up with the 6

And I ran
I ran so far away
I just ran
I ran from 515 to 600ish
I couldn’t get away

A street lamp above your head
A beam of light comes shining down on you
Shining down on you

The street lamp is moving nearer still
A hole in the sidewalk comes in view
Hole comes in view

And I ran
I ran so far away
I just ran
I ran from 515 to 600ish
I couldn’t get away

 

Looks like we made it,

Barry Manilow

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I call this one the rope a dope…

Ok so right off the gate I have to say tagging 30 people is a chore, but I love all of you so I did it anyway. I dont get the opportunity to Q Slow Burn a lot so I am always grateful when the chance arises. One thing that never ceases to amaze me is the amount of folks that go to the Burn. I wanted to bring some things to those folks they may not have been exposed to before. We started as any other day with the disclaimer and identifying the FNG in the crowd EHed by Smithers. Off we went…

The thang

Slow mosey down to the parking lot in front of the old Baxter Fun house. We kicked butts and high knees along the way. Dark Helmet got a little handsy. Circle up for some windmills, merkins, and Moroccan night clubs. The counts ranges from 15-3 depending on my vibe in the air. Mainly I just get tired of the same old 10 or 20 counts. Q tip #1- DO THINGS DIFFERENTLY once in a while

Mosey over to the road leading back towards Armory. Next we were going to work on pacing. The object is to run the same distance over the same time repeatedly. First was a 1 minute run toward Forest Hill church at whatever pace you need to hold to get to 1 mile. So if you are a 5 minute mile guy, then run fast. If you are a 20 minute mile guy, then basically walk. This was a true UVU. We ran for 1 minute out then had a 1 minute rest. Then 1 minute back. Most ended right were we started. Next series was 2 minutes out, 1 minute rest, 2 minutes back. Again, other than Long Shanks, everyone ended close to where they started. This is a great training exercise for anyone trying to figure or work on pacing.

Next we went over to the Lowes sitting wall (or we sit on Lowes, idk). Count off by 1 and 2. Team 1 inch wormed out to a line in the parking lot then mosey back. 2s keep sitting on the wall. Once back switch. We did 2 rotations of this. We then did 2 seriees of bear crawls in this same manor. To cap it off was a series of slow merkins. 3 count down… to 10 I think.

Next we meandered over to another area where to everyone’s surprise we found a kettle bell coarse laid out. Everyone had their opportunity for rows, presses, swings, hay bailers, and curls. Whilst others waiting we did squats and merkins.

For my final trick we moseyed over to the gravelish lot next to Empire pizza. Here we partook in some HIIT style training. 1 minutes ARMAP burpees , rest, then 1 minute AMRAP merkins. COT

Prayers for Spitz to be the sounding board for a youth. Prayers for that boys family. Invergence on the 29th and convergence on the 30th where YHC has part of the call so I hope to see you all there.

Moleskin

So here is where things twisted everyone’s mind. I explained that we had actually performed workouts from 5 different style AO’s in a single Q. The warm ups with low counts and less impact-full exercises is something that can be found at a moderate style workout( Slow Burn/ Footloose). The running where we worked on pace setting is something you can find at Laces out or Clydesdales. The wall sits, inch worm, bear crawl combo was a stereotypical boot camp like Laces in, The Coop, or The Ranch (Constance motion with an elevated degree of difficulty). The KB portion was exactly what you can expect at Armory or Tomahawk. Last but not least the HIIT ARMAP is your Varsity style.

Moderate is a steeping stone on your fitness journey. Be careful not to get complacent and stop challenging yourself. We proved today that 30 men can do 5 styles of workout. Go at your own pace. Just because you “aren’t a runner” doesn’t mean you shouldn’t try a running AO. Just because you dont own a kettle bell doesn’t mean you shouldn’t try a KB AO (there are always extras). Just because you aren’t Pin Up doesn’t mean you should skip a HIIT workout. Push yourself men. The greatest growth comes from the most discomfort.

Challenge was issued of try a new AO this week. Who’s up for a change? I believe in you guys. Ill meet anyone anywhere if they want to try a new AO. Open invitation…

Thanks Barry,

Cage out

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9/11 Memorial- We will never forget

I never let on this workout would be fun. I never said come for a easy moderate start to your week. I did however make clear we would be honoring those fallen. The paxs arrived to pay tribute. We were going to attempt something I had doubts we would complete, but we were darn sure going to try.

The Thang

Opened with a different kind of disclaimer. Today we weren’t going to modify. Today we would just stop if you needed and your brothers would pick up were you left off. Today, we honored every person that lost a life on this day 16 years ago. We weren’t going to half ass anything, they deserve everything we have.

Quick lap around the parking lot then stop at the flag. Pledge of Allegiance was said. Mosey to middle of parking lot. We split into 2 groups (1 with 5 and one with 4). Some of the exercises would be completed as a team total and some were as an entire group.  We began…

With your team complete 125 burpees for all those who never said goodbye to their loved ones inside the Pentagon.

Next we ran a fast lap and back at it. Then 246 sit ups with the bell for all those who never made it to their destination on flights 93, 77, 175, and ll. Then a hot lap around parking lot.

Next was 2 buprees each for the paramedics lost while they tried to save others. Then 60 shoulder presses with your team for the police officers who lost their life. Hot lap around parking lot.

We then did 343 goblet squats with our team, one for every firefighter that never returned home that day. Hot lap around parking lot

Next was 614 KB Swings with your team. These were for the people in Tower 2. They never went home to their wife, their husband, their daughter, their son. Hot lap around lot

For those that didn’t escape the collapse of Tower 1, we did 1402 bent over rows as a group. Another hot lap

Time was running short. We had remembered all those individually, now we would remember and honor them as a whole. For those inside the towers we did 2606 LCB’s as a group. COT

Moleskin

What I didn’t put above is that most shared their story. After every hot lap someone shared how they remember the news this 16 years ago. As you can image, everyone remembered it perfectly. Everyone knows were they were, we know how we felt, we can still feel those feelings today. To be honest, its hard for me to even write this without tearing up. I remember the images of people jumping from buildings in a desperate act of hopelessness. I remember the images of first responders covered in ash dragging bloodied people away from the scene. I remember the almost instant feelings of hate I had for the cowards that carried out this act. I also remember the resolve it brought America. In the days that followed the were one Nation…under God. Every car had an American flag on it, every house, every everything. This act of terror brought us together and made our resolve even stronger.

Thank you for everyone that came out today. I know it was hard and I couldn’t be any prouder at how hard everyone worked. No one half assed anything and left it all there this morning. By my best guess each person did 27 burpees, 50 sit ups with the bell, 15 shoulder presses, 100 goblet squats, 150 KB swings, 160 rows, 300 LBC’s, and 1.75 miles at about a 7 minute mile pace.

Prayers for Geronimo starts his new job soon, Sauerkrauts sister starts cemo soon, and prayers for all those affected by Hurricanes Irma and Harvey.

There is few things I love more than this country. God Bless the USA

Birdcage

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SlowBurn_The New Moderate

It is Slow Burn and it would be expected that 30+ show up. It has been debated on the “Moderate” workouts, why are they so popular?? I truly believe that its because we long for fellowship. We enjoy, especially on Friday, the idea of working out….yea maybe, but more importantly conversing and chatting it up with our brethren.
Regardless, moderate does not mean easy. I believe it is modified as needed. Qs do not need to make a workout that kills people, but on the other hand, if we are up at 4:30am to workout…..we should get a workout.
I told the PAX to expect the unexpected. We should not be shocked when sickenss, chaos and things hit us from the side since Life is always full of surprises. Instead, we should have the discipline and character to step up to the challenges before us…..at a workout or in Life!
The Thang:
Quick 20 SSHs in parking lot
Mosey across to Holiday Inn Express for some Mountain Climbers
Mosey to behind Burger King for some COP
  • Plank
  • Squats
  • Parker Peters
  • Flutters
  • Peter Parkers
  • Imperial Walkers
  • Sumo Squats

Saturday night is one of the most hyped fights since the Tyson era. In that spirit, the PAX and I went a couple of rounds in the office parking lot

Each station for 3 minutes doing the 2 exercises marked on the ground. One time is up, move to next station and next 3 mins. Pain was had by all!!

#1
10-SSHs
10-Merkins
#2
15-Squat
5-Burpees
#3
10-Dips
20-moracan night club
#4
20-squat jabs
10-Peter Parkers
#5
10-maktarji
10-broad jumps
#6
10-leg raises
10-ski hops
#7
10-CDDs
15-Apollo Ono
#8
Partner Plank
Derkins
#9
10  1 leg balance toe touch
5 donkey kicks
Mosey back to COT
Talked to the men about expecting the unexpected. I shared about my 52 yr old sister with cancer and facing death. My brother after 25 years of marriage calling it quits. Unexpected life changing events for me and my family. How we deal with this is critical to how we face life daily. Emotions are high, but we should not wait until we are facing these situations to then say….how do I deal with it. Start today to be the man Sky Q intended you to be. Don’t wait till its too late to make yourself better and deal with the things that will come. Get stronger physically, emotionally, spiritually to be able to walk through things and with others!
Welcome FNGs Bearcat and Clark Kent!!!
Colombia Team send off at The Ranch 9/7
Invergence 9/29 Greenway
5yr Convergence 9/30
Prayers for Families, kids, schools and teachers! All spoken and unspoken prayers!
Cake Boss Out!
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Overflow of Pax at Slow Burn

28 men battled the humidity this morning and welcomed FNG “Ace” to the Pax who was head locked by Wheels!  Nice job by all moderating up or down depending on your need.

Message:

Discipline:

  • We all have struggles with disciplining ourselves.  Maybe for you it is the harsh  words spoken, diet, gossip, eyes wandering, pornography, envy, serving in your marriage, serving and teaching your kids or serving the least of those in our community.  Whatever it is there  is Hope!
  • Bottom line – you can’t do it by yourself.  I find that my discipline gets better when I move closer to the Word and further from the world.  Find a guy to lock shields with to walk in life together
  • Warm up by Wheels – Wheels got his tires warmed up again after being a cotter for too many months.  In promptu Q by Wheels with some SSH, Squats, Merkins, Windmills… nice job stepping up to lead. 

 

  • Running warm up – Various running, side shuffle, karaoke and sprint varities
  • 3 minutes of Mary
  • Partner up/ Pair off – Joust (lunge walk, bear crawl) 3 rounds
  • Pentagon of Pain (split into five groups) – do each exercise on the cone (10x). Run to middle 5 merkins, clock wise go the next cone and back to the middle with 5 merkins.  Until each exercise is done 1x.  Rinse and Repeat

It is always and honor and privilege to lead the pax in a work out.  Thank you to Barry Manilo on having the opportunity to serve the men of The Fort Pax.

Peace!

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