Slow and Moderate

22 Strong posted on a beautiful Friday morning to kick off the first Slow Burn workout of 2015. Here is what they did:

The Thang:

Run a big loop, nice and easy around the Lowes parking lot to COP:

SSH x 20, Mountain Climber x 15, IW x 15, Slow, Slow Squat x 15, Parker Peter x 15, Windmill x 15

Wide merkin x 5, hold, left arm/leg high, hold, flip to inverted plank, hold, 10 dips, right arm/leg high, hold, 6" merkin, hold, regular, 6" merkin, hold, recover

LBC x 20

Mosey to guard rail behind Lowes:

Moderately high step up left leg x 10

5 dips/1 derkin, 4 dips/2 derkin, 3 dips, 3 derkin, etc.

Rinse and repeat both, alternate leg on step up

Mosey to hill by Empire Pizza for Jacobs ladder (Diamond Merks x 10 while waiting for the six)

5 trips up the hill, 1-5 burpees at top. Do extra reps if you finish early.

At the bottom of the hill, lie on your stomache for Superman/parachutes (4 reps total)

Mosey to nice grassy spot for ab lab:

Dying cockroach x 15, slow, slow Freddie Mercury (on Q count), Hello Dolly x 15, Russian Twist x 15, Slow, slow merkins (on Q count) x 5

COT

Great group out there today on a cool SC morning. This was my first Q at Slow Burn and I hope to do it again soon. The first Q at a new AO usually requires an audible or two, and today was no exception. I hope the Pax enjoyed the change of pace . Happy New Year, brothers!

Announcements:

Joe Davis 5K/10K, Saturday, Jan 10, 8am at Baxter Y. Be there!

North Augusta F3 expansion. Clown cars leaving promptly at 4:45 tomorrow from Baxter Starbucks Help support the F3 movement.

Dredd and OBT are coming to the Reservation (Indian Land) on Saturday to Q that workout.

Prayers for those battling illness and injury.