Thanks to Smithers for allowing me to lead this morning. 23 HIMs started with the disclaimer and then took a little twist on the mosey down the hill to the back side of Lowes for the warm-up and beat down. Two lines formed up at the shovel flag and proceeded to Blacksnake all the way to the warm-up. It was noted that surprisingly no one was injured bobbing and weaving while running in a line.
The Warm-Up was short and sweet to get the muscles ready and not tired.
- Brisk 25 SSH
- 25 Moroccan Night Club
- 20 Imperial Walkers
The familiar Burpees that are often limited or lost at Slow Burn were tweaked slightly to provide a little 4×4 action!
Immediately following the 4x4s, we jumped right into a round Batwings. All to a 4-count cadence:
- 20 Forward Arm Circles
- 20 Reverse Arm Circles
- 20 Seal Claps
- 20 Overhead Claps
After the shoulders were smoked, we met up along the wall of Lowes facing the side parking lot. Everyone partnered up for some 123’s with a rotating exercise for the traveling partner. The partners completed their 100 Merkins, 200 LBC’s and 300 Squats while crossing the parking lot performing either Bear Crawls, Crab Walks, Lunge Walks, or Toe-Walks. The parking lot had 3 distinct rows of spaces along each PAX to determine the length of their crawls or walks.
Following the 123’s we circled up for a bit of core work; Abs and Back. I thought it was important to incorporate the most often forgotten part of the core. This is where the real “crabbing” started among the PAX. All exercises done in cadence:
- 20 Crab Cake
- 20 Crunchy Frog
- 20 Crab Humpers
- 20 American Hammers
- 20 Crab Jacks
- 20 Big Boy Sit Ups
- 20 Mountain Climbers
- 15 Merkins done with several pauses at 6″
The PAX moseyed its way back up to the top at their own pace in preparation for COT
At COT, the origin stories for a couple of PAX were shared so that we can all get to know one another a little better.
Great work from all the HIMs who pushed through some serious shoulder exercises and goofy crab work.