- QIC: Pusher
- When: 07/06/2018
- Pax: Asphalt, Barney Fife, Barry Manilow, Birdcage, Boeheim, Brick, Cake Boss, Cobra Kai, Cooter, CSPAN, Culture Club, Curious George, Dark Helmet, Deep Dish, Dungaree, Flat Tire, Full Count, Funhouse, Hootie, Maximus, MOAB, Norm, Offspring, Old Bay, Rebel, Spark Plug, Spinner, SunShine, Training wheels, Zimmern
- Posted In: Slow Burn
31 Pax descended upon Slow Burn for an epic adventure. A #noderate workout plus high humidity had been promised and both were granted on this day.
Personally, YHC loves what the Pax have done in creating moderate workouts across the Fort. As a result of their efforts, we have welcomed many great men who have contributed across all 3 Fs within our region. The success stories are limitless and we are proud of their efforts.
YHC felt a significant responsibility as Q of Slow Burn to lead a workout that would not be defined as moderate but would allow for modification and picking up the 6. These are the consistent themes from the Q101 document that CSPAN put together some 5+ years ago. Several #truths weigh heavily within this document which are simplicity and scalability. Simplicity as Q is defined as keeping it familiar, less complex and don’t be shy about stealing from others (Jekyll in this case) or backblasts. Scalability as Q is defined as – a scalable workout is one that is tough for the strongest of Pax, while at the same time not over-smoking the back of the pack. All workouts are no drop; without exception. Under no circumstance should we ever leave a Pax alone.
In keeping with these two principles, YHC was to Q a workout that was both simplistic and scalable while ensuring that the Larry Birds got all they could handle.
The Thang
Mosey around Empire Pizza building (the smell was horrible) and back to Empire lot
FYI CSPAN attempted to scare a cat during this sequence…not a good idea!
COP
Windmills
Merkins
SSH
Squats
Mtn Climbers
Mosey to Lowes parking lot – Q dropped the Weinke but Rebel had my back. Thanks!
Crazy 8s – Eight exercises done during each circuit
Burpees
Derkins
Dips
Squat Jacks
Bombjacks
CDD
Lunges
Plank Jacks
Circuit was done with 1 rep (This can’t be that bad, right?!? for each exercise followed by a mosey in a figure 8 pattern around Lowes and Empire lots
Add one rep to each circuit during each of the 8 stops
Mosey back to Lowes for Mary
LBCs
Big Boys
Gravedigger L and R
Hello Dolly
Superman x 3 (Cant ever remember all of the Sale brothers nicknames!)
Mosey Home
Moleskin
After the 6th round of the circuit, YHC noticed that the Pax were beginning to tire. In an effort to leverage #pride, each man was asked to grab a partner for the exercises to ensure completion. You never want to let a partner down!
Prayers to BTB, praise to Frat Boy, prayers to Maximus on his vacation travels
Sweatie is 7/14 at 6 AM at Footloose – Does anyone really know the details? Thats a true CSAUP!
Thanks to Smithers for his leadership of Slow Burn
Pusher wuz here 7/8/18