Slow for the 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