Zone 2 and The Slowest Burn
- When
- Friday, September 1, 2023
- AO
- Slow Burn
- Q
- Battle Bot
- PAX
- 11 Battle Bot, Assassin, backdraft, chickenhawk, Dilbert, Jazz Hands, JWOW, Peach Stand, Pusher, Soup To Nuts, Twister
Slackblast:
Zone 2 and The Slowest Burn
DATE: 2023-09-01
AO: ao-slow-burn
Q: Battle Bot
PAX: Peach Stand backdraft Dilbert chickenhawk Pusher JWOW Jazz Hands SouptoNuts Twister Assassin
FNGs: 0
COUNT: 11
Warmup:
9 Motivators
Windmill
Moroccan night clubs
Baby arm circles
Overhead claps
Seal jacks
Low slow squat
Tempo merkin
Tempo CDD
Practice balancing:
Stand on right leg
Stand on left leg
Walk down the 5 stairs slowly and without the handrail. It’s harder than it sounds.
The Thang:
Yog to Armory
2 teams Pick a co-Q
Team A
Tempo step downs/ups on the wall
Team B - Board of pain (switch after each movement)
In SLOW cadence
5 six count burpees
10 tempo merkins
20 low slow squats
15 slow flutters
20 slow monkey humpers
10 tempo diamond merkins
MARY:
There was some
ANNOUNCEMENTS:
There were some
COT: