While many PAX were preparing to suffer the P200 Columbia to Charleston Run, YHC brought out some old favorites today including some new favorites that I am sure will be shared in future SlowBurn Workouts. Since many took a vaction day to run P200 I thought we would create our own vacation day at Slow Burn and actually do a moderate workout and after a little mumblechatter on the twittersphere, YHC was trying to get the PAX to go to the Swamp but the PAX are relentless and apparently like to #embracethemoderatesuck. So 16 PAX (includes DD and a Doo-Rag wearing Thug-Runner AKA Santini) stormed into the gloom going the opposite of wear it would end.

Warm Up:

Mosey to Lowes Side lot:

• 15 merkins
• 10 Diamond Merkins
• 25 Morracan Night Clubs
• 25 Squats
• 25 SSH

Line up and Sprint to wall

• Wall sits
• BTW + 5 Merkins
• Wall sits
• BTW + 5 merkins
• Wall Sits/Raise the Roof x 50

Mosey over to Baxter where we found ourselves at the Roundabout for a quick 50 Dips then mosey’d on over to the local stair climb – not sure what building this is but they have stairs so we were there.

Grab a partner:

Round 1:

• Whellbarrow up the stairs
• Sprint short length on second floor
• Bear Crawl
• Sprint to opposite staircase
• Grab Partner and Wheelbarrow downstairs
• Sprint to starting point and complete 10 Burpees

Round 2

• Bear Crawl up the stairs
• Sprint
• 5 Burpees at corner
• Lung Walk
• 5 Burpees at corner
• Down the stairs bearcrawl fail/audible to run down the stairs
• 5 Burpees at the bottom
• Sprint to starting point and complete 5 burpees

Round 3:

• Run 5 Laps up stairs and around opposite side

Mosey back to stoplight

Run back down hill to roundabout, line up and SPRINT back to light

COP for some Ab lab

• Plank Ab Over/Unders – Not sure what this is called but it works
• Superman for last minute

COT

Announcements:

• Hartsville 3/21
• Gladiator Games at #TheReservation 3/28
• 4/11 MudRun
• 4/12 Spartan Sprint – Concord
• 4/25 – Gastonia
• 5/2 – Rock Hill Convergance: Dredd/OBT Q

Probably missed a few…

Lift up all prayers that were spoken/unspoken today. Great work today men and thanks for letting me back on SlowBurn ground. Started to feel like I was never going to be allowed back after my last Q.