So the hype has been great, and the STRONG showing this morning proved it has value!  26 HIM’s all came out on what was a pretty cold 48 degree March morning (that WIND).

This was not an ordinary workout.  Barry Manilow was handing over the shovel flag to YHC, as I was stepping into the role of Site Q for Slow Burn.  Barry started the workout for the first half, and then we handed off the Q to me for the last half.

I’ll do my best to get Barry’s portion right:

Mosey all the way down to the far side of Lowes and circle up for the following:

• OH Hand Claps 10x
• Moroccan Nightclubs 10x
• LBC 10x
• Imperial Walker 10x
• Travolta 10x
• Dying Cockroach 10x
• Hillbilly Walker 10x
• HR Merkins 15x

Mosey to the Triangle Lot

• Moroccan Nightclubs 10x
• OH Hand Claps 10x
• Grave Digger 7×2
• Squat 10x
• Mak Tai Jai 10x
• Knee Tai Jai 10x
• Calf Raise Regular 10x
• Calf Raise Toes Out 10x
• Calf Raise Toes In 10x

Mosey back to the side of Lowes

• Wall Sit with Pop Out Burpees
• Bear Crawl/Toy Soldier to the second island and back
• Wall Sit with Pop Out Burpees

The official Q Handoff….Barry Manilow Done, Smithers is up…

Mosey back to the Triangle Lot for 4 corners, circle up and count off in 4’s

Three different rounds at each corner station.  Finish one round and rotate to the next corner.  Once returning to where you started, perform the next round’s exercises.  The Rounds looked like this:

Round 1:

• Corner 1 (CORE) – 30 LBC’s in Cadence
• Corner 2 (UPPER) – 20 Carolina Dry Docks in Cadence
• Corner 3 (CARDIO) – 30 SSH’s in Cadence
• Corner 4 (LOWER) – 20 Low Slow Squats in Cadence

Round 2:

• Corner 1 (CORE) – 15 Flutters in Cadence
• Corner 2 (UPPER) – 15 Shoulder Taps in Cadence
• Corner 3 (CARDIO) – 15 Peter Parker’s in Cadence
• Corner 4 (LOWER) – 15 Calf Raises in Cadence

Round 3:

• Corner 1 (CORE) – 15 Wheezy Jefferson’s in Cadence
• Corner 2 (UPPER) – 30 OH Hand Claps in Cadence
• Corner 3 (CARDIO) – 15 Imperial Walker’s in Cadence
• Corner 4 (LOWER) – 15 Jump Squats OYO

Mosey back to COT

Countoff (26), Name-O-Rama, Announcements, Prayers, and the Shovel Flag Handoff!

I’m really looking forward to this opportunity as Site Q for Slow Burn.  I will do my best to keep the Q schedule full and diverse, remember it’s a moderate site, but challenge us to push it just a bit more than comfortable (and beyond).

Smithers…Out