9 PAX came out for Hard Drive’s VQ as he planted the VSF on a VAO for the inaugural Slow Burn workout, and found out that the term ‘moderate workout’ is a work-in-progress. The tone was set with a few words by Henry Ford: “Coming together is a beginning; keeping together is progress; working together is success.” With that the PAX headed out into the gloom…

Warm-up run down to the Empire Pizza parking lot with backwards jog, high-knees, and butt-kickers.

COP:

SSH x20
IW x 20
Merkins x 10
Wind Mills x 20
MC x20

Circle up for an activity that needs a clever name (Burn Circuit? Chicken Run? Open to suggestions here):

Starting from Empire Pizza lot, head out for a run OYO to the Armory AO (just under .5 mile).  Run through sprinklers optional.

3 sets of Merkins x10, LBC x 15, and Squats x20. Plank when done or keep going until The Six is finished for extra credit. (Not sure who did the most sets, but consider yourself awarded a VJT:  Virtual Jekyll Trophy)

Plank-o-rama, courtesy of C-SPAN

Run back to Empire lot OYO

3 sets of CDD x10, Freddie Mercuries x15, and Calf-Raises x20. Plank when done or keep going until The Six is finished for extra credit. (VJT here as well)

Just enough time for some Mary, dealers’ choice style. PAX called out:

Hello Dollies
Turkish-standup-somethings that stretched “moderate” a bit far (thanks Pebbles)
Protractor
Superman
Rosalitas
Russian Twists
LBCs
Wide Arm Merkins (Boy Band’s attempt to keep us honest)

Run home to COT

Moleskin:

With the PAX heading out on vacation I wasn’t sure how many would show up, so I was very grateful for such a decent showing for our first Friday workout. Mumble Chatter in the beginning around “moderate workout” was around expectations of running across the street for Starbucks or 45 minutes of stretching with chicken biscuits in-hand. I was very gratified later on after hearing things like, “I thought this was supposed to be moderate?” more than once. With things like Muthaship and fitness tests, there is a lot of room to define moderate. I look forward to seeing how this workout evolves and grows over time.

Anyway, I can’t think of a better way to celebrate my 1 year F3 anniversary than with my VQ. Thanks everyone for the support.

Announcements:

Q’s needed for Slow Burn. Contact Hard Drive to get on the schedule.

Sign up for the October 4^th MudRun through the F3 site, not the MudRun site.

Colts and Mustangs at Springfield Middle School begins Thursdays 7/17

F3 Dads wrap up this weekend at WEP

The Fort field trip to Muthaship on Monday 7/7. Contact C-SPAN for details.

Prayers for C-SPAN’s daughter and family for a pre-op appointment on her thyroid.

Slow Burn will meet next Friday (7/4) with C-SPAN as your Q