I put the pre-blast out a few days ago saying this edition of Slow Burn would be a bit different. No speed work this time, it’s all about good form and controlling the core. The core is essential to balance, stability and strength. You don’t need to do 1000 LBC’s, its different than that. We welcomed a man that was an FNG but is now known as Body Glove (San Diego transplant) which is an EH from Router. We disclaimed and explained F3 then got into why today would be different.

So, why does the title include “belly button.” Here’s why…

1. Not worried about speed today because for today’s workout, if you go fast you’re likely doing it wrong. We’re going to focus on form and the education of good (or better) form.
2.  A (long) statement on the importance of your CORE. Using F3’s 5 CORE principles as a foundation for the importance of a strong core, I explained the benefits of having a strong(er) physical core.

Warm Up jog to the long wall on the opposite side of Lowe’s and create some space between you and your chair-sitting neighbor. The explanation of “Tighten Your Core” is to try to move your belly button back to your spine while tucking it down into your pelvis. If you’re not used to this, it feels unnatural until your core strengthens then you realize the stability and strength benefits. So whenever we’d say Core or Tighten Your Core or Tighten Up, this is what we’re meaning…Tuck It In.

While TIGHT and in the people’s chair, we did Overhead Claps

Then fall forward into a plank with your hands on the parking space stops for Slow Mountain Climbers aiming to get your knees up to your elbows.

Back to sitting against the wall and doing Moroccan Night Clubs.

Back to the Slow Mountain Climbers.

Run to the car mechanic’s lot for a little more core/form explanation and having Walker in attendance was awesome. Talk about applicable Pro-Tips, he nailed it.

COP for 12ct exercises: 4 down, 4 hold at the bottom, 4 up

12ct Merkins, 12ct Planking Calf Raise (4 up to toes extended, 4 squeeze in that position, 4 coming back to starting position), 12ct Sumo Squats

Mak Tar Jah’s

Peter Parkers (slow, knees up as far as you can)

J-Lo’s

Parker Peters (slow, knees as close to opposite elbow as you can)

8ct Burpees: My biggest learning of the day was that for a true burpee, you squat down first then pop into the plank. Don’t bend at the waist and essentially fall down to the plank. Look out for my next Q for a lesson on this…thank you Walker.

Minnesota Mike Tysons: Why Minnesota? No good reason other than that is what they called them in MN when I was there earlier this week. Explanation, get in a plank with your toes on the ground and the soles of your feet against a curb or wall (curb in our case today). Squat back against the curb like you’re getting ready to shoot out of a cannon, return back to the plank position, then perform a controlled merkin. That is 1.

A few slow lunges…COT.

Be intentional on your form, don’t go through the motions. You’re only hurting yourself and those around you. Welcome Body Glove!! Thanks Hootie.

Until Next Time,

Maximus