Vacation Day
- When
- Friday, March 20, 2015
- AO
- Slow Burn
- PAX
- 8 bolt, CSPAN, darkhelmet, Senator Tressel, spitz, Stang, trucker
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.