Partner B.L.I.M.P.S. and a pair of Jacks

2022-07-08Leave a comment

QIC: oldbay
When: 2022-07-08
Pax: Backdraft, Bass-o-matic, Boss Hogg, Cousin Eddie, Dojo, f3anchorman, Flounder, Fogerty, Kindergarten Cop, Maximus, NakedAndAfraid, oldbay, Rebel, Short Sale, Spinner, Twister, Vuvuzela, Weezer
Posted In: Slow Burn

WARMUP:
– SSH x20
– Windmills x10
– Mountain Climbers x10
– Hill Billy Walkers x10
– Low Slow Squat x10
– SSH x10
THE THANG:
Partner B.L.I.M.P.S. Round 1
1. B – Bomb jacks ==> Broadjumps
2. L – LBCs ==> Lunges
3. I -Imperial Walkers ==> High Knee
4. M – Merkins ==> Mosey
5. P – Plank Punches ==> Power Skip
6. S – SSH ==> Shuffle Left/Right

People’s Chair with Jack Reachers (2x)
Jack Webb 1:4 – to 10

MARY:
Pax choice (American Hammers, Gas Pumper, Makhtar N’Diayes, Grave diggers, forgot the others)

ANNOUNCEMENTS:
COT:

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A Call to the Bullpen

2022-07-01Leave a comment

QIC: Punch List
When: 2022-07-01
Pax: Bass-o-matic, Boogie Down, CableGuy, Cheddah, Couples, Cousin Eddie, Cyclops, Dojo, Double D, f3destiny, Fogerty, JWOW, Kindergarten Cop, Mark Nestel, oldbay, Punch List, Rebel, Seamstress, Spinner, Sprocket_F3, Tater, Weezer
Posted In: Slow Burn

Wegmans was tapped to Q but due to 2.0 issues, a call to the bullpen was made at around 0415. YHC was happy to lead in his absence. Fun group this morning!

I about splashed merlot after all those lunges. Nice Weinke, Wegs.

WARMUP:

20xSSH
10xMerkins
Southern Gentleman, Northern Aggressor, Side Planks
Low Planks
10xJLos

THE THANG:

10x Lunge Walk across Parking lot, 10xMerkins, 8xCDDs
4 Corners of 10x Squats and 10x Tricep Dips at alternating stops

MARY:

Yes

ANNOUNCEMENTS:

Post on Saturday!

COT:

Double D’s mother and Father in law both dealing with health problems.
Destiny’s co-worker, Susan, also having a heart issue.
Tater getting a week with his grandson (3.0??) – prayers he can pour into him.
Change Order thankful for F3 and what it has done for his life. We can all say the same, brother.

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Choose your own pain, sorta

2022-06-28Leave a comment

QIC: 38 Special
When: 2022-06-28
Pax: 38 Special, Boogie Down, Dojo, Dumpster Fire, Senator Tressel, Spinner, Triple Lindy
Posted In: The Ballroom

WARMUP: the disclaimer is the warmup
THE THANG:
Mosey around the school, stopping for instructions written on chalk. Stops were, roughly..
West side:
1. 20x dips
2. 10x step ups/each leg
South Lot (four corners):
1. 10x grave diggers, hillbilly walker
2. 10x BBSU, LS Squat
3. 20x LBC, SSH
4. 45x SSH
Service Road
1. 20x flutter
2. 30x calf raises
North Lot
1. 20M bear crawl

After the first time around, we ran back to the start, and turned around! Crawl Bear was offered as the reverse option to beat crawl and BTTW the OBVIOUS reverse of calf raises, made it back to the dips and one more time around the parking lot before heading back to CoT for 30s of lift stretching
MARY:
ANNOUNCEMENTS: read your newsletter
COT: Brief discussion on action. As I tell the kids, prayer is not a suitable substitute for action. Took a knee and asked the PAX to silently reflect on an action they can take, for which someone else will benefit, and they will gain no credit

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Sweating on the dance floor

2022-06-14Leave a comment

QIC: Skipper
When: 2022-06-14
Pax: Bitcoin, Cheddah, Dojo, Ölaf, Senator Tressel, skipper, Spinner, Tootie, Triple Lindy
Posted In: The Ballroom

WARMUP:
With 75 degree temps and 80% humidity, a warmup wasn’t entirely necessary. We did it anyway.
– Windmills (IC)
– Overhead claps (IC)
– Low slow squats (IC) – This is the point when YHC started to sweat
– Moroccan Nightclubs (IC)
– Peter Parker (IC)
– Parker Peter (IC)
– Downward dog
– Honeymooner
– SSH (IC)

THE THANG:
Partnered up for a DORA
– 100 CDD
– 200 Step ups
– 300 LBC

Moved over to the parking lot to spend the final 20 minutes running laps with 4 corners of pain. MOT decision left to the individual PAX…run, walk, bear crawl…all chose to run. 10 reps of an exercise at each corner.
– Merkin
– American hammer
– Squat
– Superman

ANNOUNCEMENTS:
– The Swamp moving to Golden Corral loc this Friday
– Service and donation needs at FM Care Center
– Read your newsletter

Welcome back to the gloom, Tootie!

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The Twister

2022-06-10Leave a comment

QIC: Weezer
When: 2022-06-10
Pax: Assassin, Couples, Dojo, Flounder, Hurler, oldbay, Spinner, Weezer
Posted In: Slow Burn

WARMUP: Full Body Warm Up
THE THANG: The Twister 🌪. A workout specific to SlowBurn 🔥 where Pax perform a DORA @ the exchange building on Market St.
MARY: Beach Body Abs
ANNOUNCEMENTS: Fort Mill Care Center-Opportunities to serve and help with the lawn maintenance all summer.
COT: Prayers for Pax traveling on Vacation

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Rocking in the Streets

2022-06-08Leave a comment

QIC: Repeat
When: 2022-06-07
Pax: 38 Special, Assassin, Backdraft, Beaker, Checkers, Drop Thrill, Hurler, Longshanks, oldbay, Repeat, Spinner, Sprocket_F3, Triple Lindy
Posted In: The Ballroom

WARMUP: Mosey to rock pile
THE THANG: Choose a rock from said pile and get acquainted with it. Lots of curls, overhead presses, bent over rows and some moseying thrown in for good measure.
MARY:
ANNOUNCEMENTS: Aren’t those in the newsletter?
COT:

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A little baseball at the Burn

2022-06-05Leave a comment

QIC: Dojo
When: 2022-06-03
Pax: Barry Manilow, Bass-o-matic, Cakeboss, Change Order, Curious George, Dojo, f3anchorman, Flounder, None, Seamstress, Spinner, Sprocket_F3, Weezer, White Lightning
Posted In: Slow Burn

WARMUP: 2 Ruckers launched and a short mosey followed by a few exercises. An attempt to do a Hillbilly March followed by an Indian run.
THE THANG: A wall sit with pax rotating merkins. A ladder of jacks exercises. A few innings of baseball with pain stations as bases.
MARY: Did a burpee wave.
ANNOUNCEMENTS: Read the newsletter and get to The Yard!
COT: Lord’s Prayer and 15 seconds of silence.

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Crazy 8s – It can be that bad, right?

2018-07-08Leave a comment

QIC: Pusher
When: 07/06/2018
Pax: Asphalt, Barney Fife, Barry Manilow, Birdcage, Boeheim, Brick, Cake Boss, Cobra Kai, Cooter, CSPAN, Culture Club, Curious George, Dark Helmet, Deep Dish, Dungaree, Flat Tire, Full Count, Funhouse, Hootie, Maximus, MOAB, Norm, Offspring, Old Bay, Rebel, Spark Plug, Spinner, SunShine, Training wheels, Zimmern
Posted In: Slow Burn

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

Pusher wuz here 7/8/18

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Goodbye Uncle Sam!

2018-05-252019-10-22Leave a comment

QIC: Cable Guy
When: 05/25/2018
Pax: Barry Manilow, Cable Guy, Cooter, crusader, Curious George, Deep Dish, Elvis, Fire Marshall Bill, FreeBird, Gamma, Gilmore, Hasslehof, Kenyan, Long Shanks, Maximus, Norm, Pusher, Shady, Smithers, Spark Plug, Spinner, Spitz, Trucker, Twister, Uncle Sam, Wide Right, Wilson, Zimmern
Posted In: Slow Burn

OK so moderate is a loose term but modify as needed!

Disclaimer given and were were off to mosey a short way down near Empire Pizza to COP

Start with 20 SealJacks

10 Diamond Merkins

20 Slow Squats

20 Peter Parker

20 SSH

20 Parker Peter

20 IW

Plank on Elbows and Hold it for 2 min

20 Moroccan Night Club

Mosey a short ways and partner up

Several rounds of one partner backwards run about 20 yards and forward back to starting point

meanwhile partner two stays in and completes exercise then flip flop

78 squats on the curb

78 calf raises

78 wide merkins

78 LBC

78 Flutters

78 Carolina Dry Docks

39 Burpees (Crowd Please) Run Forward

78 Wide Merkins

4 rounds of Al Gore

Finish with 2 rounds of Body Destroyers

Mosey back to COT

Uncle Sam heads back to his native Colombia with 2 O’s! Safe travels! Hope yo see him back!

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Hopefully Moderate at Slow Burn

2018-05-17Leave a comment

QIC: Mainframe
When: 05/11/2018
Pax: 38 Special, Assassin, Barney Fife, Clark Kent, Cooter, Cornhole, Curious George, Dangerfield, Destiny, Free Bird, Gopher, Kenyan, Mainframe, Old Bay, Pin Up, Polaroid, Santini, Spinner, Twister, Uncle Sam
Posted In: Slow Burn

It’s great to roll into this AO and see so many new faces. It’s encouraging to know we keep growing. Based on that I tried to do a better disclaimer than my normal. I was also a little nervous since I was doing the Ruckover later in the day as well as trying to hit the right level for moderate. But the weinke was set and of f we went.

Mosey over to first parking lot down road to Shutterfly for normal warm-ups. Nothing new or ground-breaking.

Split up into 2 groups for Indian Run down to Eternal Church parking lot. Since we were going downhill last man spring to front.
Partner up for Lazy Dora.
- 100 Merkins (P1 does 10 while P2 hold plank, then keep switching to 100).
- 200 LBCs (P1 does 20 while P2 does 6″ hold, then keep switching to 200).
- 300 Squats (P1 does 25 while P2 holds air chair, then keep switching to 300).
Assemble at one end of parking lot back in 2 original groups. 1st group starts exercise and 2nd group starts after 1st group gets done with 1st exercise.
- Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot and then back to beginning
- Run to 1st line – 10 bomb jacks: run to 2nd line – 10 plank jacks: run to 3rd line – 10 seal jacks: run to end of lot and then back to beginning
- Lunge walk to 1st line – 10 squats: backward lunge to 2nd line – 10 squats: lunge walk to 3rd line – 10 squats: backward lunge to end
- Run to 1st line – 10 jump lunges: run to 2nd line – 10 thrusters: run to 3rd line – 10 merkins: run to end of lot
Stay in 2 groups for Indian Run back to COT. Since we’re going uphill first guy in line drops for 5 merkins then runs to catch end of line and tell next guy to drop.

The run back was maybe a little more than normal for Slow Burn but everybody made it. Tried to use it as a shameless cross-promotion for PAX to post to Clydesdales. There’s always all runner levels there and a great way to get better at running. Always an honor to lead this group of PAX. Thanks Smither’s for the opportunity!

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F3 The Fort

Tag: Spinner

Partner B.L.I.M.P.S. and a pair of Jacks

A Call to the Bullpen

Choose your own pain, sorta

Sweating on the dance floor

The Twister

Rocking in the Streets

A little baseball at the Burn

Crazy 8s – It can be that bad, right?

Goodbye Uncle Sam!

Hopefully Moderate at Slow Burn