The thang
Disclaimer given
Mosie dow and around the back of Empire Pizza
COP in front of Empire Pizza
13 of each exercise to keep with the Friday the 13th theme
Seal Jacks
Diamond Merkins
Moroccan night club
Mountain Climbers
Wind Mill
Peter Parker
Parker Peter
SSH
Plank Jacks
Mosie over to the sidewalk for 3 rounds of Dips and box/curb jumps 13 ea.
Mosie over to the cones and partner up
Partner 1 stays in and does LBC while partner 2 runs to first cone and does 1 Burpee, run back do 6 handslap merkins with your partner. Partner 1 runs to 1st cone does 1 berpee returns to home and does 7 more handslap merkins, both partners run to next cone together. Increase by one burpee each round till we get to 4 burpees
Round 2 we replaced hand slap merkins with hand slap squats
Mosie over toward COT and do some AB Lab led by each PAX and continue with the 13 theme
COT
A fairly moderate workout but not too moderate!!!
This was my VQ at Slowburn and I’d be happy to go back any time! Not sure the regulars feel the same!!! 🙂