Slow for the Burn

  • 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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