23 Pax shook off the holiday hangover and ventured out for a low-running quasi-moderate Slow Burn.  YHC had some free time and took advantage of the new F3 exercise lexicon which can be found here

The Thang
Dynamic warm-up of windmills in the Chik-fil-a parking lot before moseying down to the Empire lot with some high-knees, butt-kickers, and walking Imperial Walkers along the way.

Circle up and straight into a Dirty MacDeuce (4 sets of 3 exercises, in cadence, with no rest between exercises)
Set 1:  Merkin/LBC/Squats
Set 2:  Diamond Merkins/Freddie Mercuries/Monkey Humpers
Set 3:  Wide Arm Merkins/Hello Dollies/Peter Parkers
Set 4:  Knerkins (alternate:  Merkins)/Rosalitas/Parker Peters

Mosey to the wall for Peoples’ Chair sequence

Jack Webb Ladder:  Run to the first crosswalk for 1 merkin & 4 airpresses.  Run to second and third crosswalk and back increasing the number of merkins by 1 and airpresses by 4 at each crosswalk.  Return to start for 6 merkins and 24 airpresses.

Dan Taylor (see lexicon):  leg version of the Jack Webb.  Start at 1 squat and 4 lunges.  Increase until 5 squats and 20 lunges.  Crowd pleaser so we repeated it back the other way.

Mary time, starting with Guantanamo (again, see lexicon).
LBCs
Russian Twists
Crunchy Frogs
Moroccan Night Club (because, why not?)
Protractor
Freddie Mercuries

Back to the shovelflag @ Chik-fil-a, AYG

1 minute left, so 1 minute of burpees OYO

Moleskin
With CSPAN’s tour of Rt 160 last week, and with Senator Tressel as Q next week, I figured a low-running workout was needed this week or Slow Burn might get a reputation as a running workout.  #NotOnMyWatch.  To plan the work out I spent some time on the Exercise Lexicon that @AP set-up.  There is a lot of great information on there and if you Q any F3 workout I encourage you to spend some time on it.

The Dirty MacDeuce was fun, although judging by the amount of #MumbleChatter I believe I will need to ramp-up the exercises in the sets.

The Dan Taylor was fun, although YHC apparently didn’t explain it correctly judging by the number of Pax that started to sprint on the start.  Either that or far too many folks follow CSPAN blindly.

Guantanamo was fun, especially with 23 pax.  It was more fun when I figured out it worked better trying to pull down the legs by running inside the circle instead of pushing the legs down from outside.  Thankfully no faces were stomped.

The Crunchy Frog looked easier in video.  Bad form on the Q’s part not being to execute it well.  I punched out after 5 reps b/c #DontQItIfYouCantDoIt.  Also don’t threaten to hold the protractor while the mumble chatter persists if @Trucker is posting… he can hold it.   And he can chatter.

Great effort by the Pax and I had a blast on Q.

Look for the Q1 2015 Slow Burn Q schedule to be posted in the next couple of days. I’ll plan on rotating in anyone who’s Q’ed Slow Burn so far.  Let me know if you want in through email, in the comments below, or on twitter (@jeff_gray)

Announcements:

1/1/15 – Ranch is open.  0630 launch
1/3/15 – Clown car down to N. Augusta.  See CSPAN
Joe Davis Run 1/10/15, see preblast