- QIC: Old Bay
- When: 04/17/2015
- Pax: Longshanks, Jekyll, CSPAN, Change Order, Trucker, Duggar, Destiny, Corruption, TPS, Assassin, Deacon, Lugnut, Gridlock, Wheelz, Solid State, Stang, Sasquatch, Waldo, Spitz
- Posted In: Slow Burn
The gloom rain broke for 20 PAX as they explored some not-typically-traveled territory for a dose of Slowburn. As promised, not too much running was required for this “moderate intensity” workout. Rather, focus was set on slowing the exercise speed way down to give muscles a chance to dwell on the burn.
The Thang:
Warm up
- SSH x20
- Windmills x15
- Tunnel Touches x 15
- IW x15
- Merkins x15
- Peter Parkers x15
- Low Slow Squats x15
- Monkey Humpers x10
Slow Dirty McDeuce – 12 slow reps for each exercise
Set 1
- Wide arm Merkins
- Squats
- LBC
Set 2
- Dry Docks
- Flutter Kicks
- Calf Raises
Set 3
- Dips
- Step Lunges
- Weezy Jeffersons
Set 4 – Progressive Jack Web (1 to 5)
- Merkins
- 4x slow air presses
- 4x squats
Found a wall for the People’s Chair (the Sherwin William’s building worked just fine!).
10 Bomb Jacks (OYO) to make up for at least 3-4 TWSS comments during the workout.
5 slow Bomb Sacks a fantastic idea from CSPAN where PAX held the crouching part of a bomb jack until the Q calls “up” for the Jack, then returns to crouch position.
Run back to Chic-fil-a for COT
I am truly humbled with every opportunity lead the fine men of The Fort in a workout. Many thanks to everyone that posted this morning. I look forward to the next time.
-old bay
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