A lively group of 20 pax posted to SlowBurn for the infamously moderate, end of the week workout. Thanks to high-quality #mumblechatter, Twister helped all pax get up to speed on how Senator Tressel’s washing machine is doing (nothing bombjack-worthy to see here). It’s the unpredictability of mumblechatter that makes Slowburn, and all F3 workouts, worth getting up for at 0430.

Warm-up
Mosey down around the lower parking lots, landing in the parking lot for one of the new-ish buildings just behind Jimmy John’s for warm-up exercises.

– SSH x20
– Windmills x15
– Tunnel touches x 15
– IW x15
– Merkins x10
– Mountain Climbers x10
– Low Slow Squats x 10

Mosey over to another parking lot closer toward Pleasant Road.

The Thang

Slow Dirty McDeuce – 12x, slow 4 count for each exercise

Set 1
– Wide arm Merkins
– Squats
– Clockwork LBCs
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

Set 2
– Curb Dry Docks
– Calf Raises
– Chop Sticks
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

Set 3
– Dip
– Step lunges
– Weezy Jefferson
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

Set 4 – Progressive
Jack Web (1-5)
– Merkins
– 4 overhead claps
– 4 squats
>> lap around one of the medical buildings with shuffle left/right and karaoke left/right

We had a little time left, so the pax were treated to a bonus exercise of 10 slow-motion bombjacks. This was down by pax holding starting position of bombjacks (squatting) until the Q called “up” to do the bomb jack.

Time’s up. Mosey back to COT.

Molesking
During the workout, we talked about how fear often shapes so much in our lives. Fear is not necessarily a bad thing, but it depends on what you are fearing, and what your response to it is. So much of our lives are spent reacting to social fears. This can not only cause us to do things displeasing to God, but in many cases those actions can be downright sinful. A fearful respect of God is the kind of fear that should move us toward action in the right direction. Social fears are an instrument of the devil to turn us away from God. And I think with just a few minutes of reflection, we’d all admit it is a powerful weapon. Even if you don’t see it in yourself, the Bible is full of examples where very Godly people make bad choices based on fearing man more than fearfully respecting the Lord. Take a few moments to see how fear is shaping your life, every week, every day, every moment.

Great work today, pax. Thanks for the opportunity to lead, and the encouraging words throughout (especially those from Twister in COT). And thanks to Barry Manilow for scheduling me to Q at this AO, where I posted as an FNG almost exactly 2 years ago.

(BTW, I missed a couple pax b/c my phone didn’t record correctly. Sound off (or ping me on the twitter) if missed and I’ll update the post. #cobains