Slow Dance

Weather: 68 degrees & with some rain towards the end

PAX:

• Marshall
• High Knee
• Cosmo
• Woodchuck
• Headlock
• Khaki
• Cornwallis
• Logger

Disclaimer:

• We’re not professionals.
• We don’t know your fitness level.
• F3/North View Church isn’t liable.
• Dangerous ground.
• Modify.

Warmup:

• 30 – SSH
• 10 – Kick w/twist
• 10 – Abe Vigoda
• 30 – Seal jacks
• 10 – Week Pickers

Thang: The main idea was each item was done slow and full range of motion.

Mosey

• 15 – Mericans
• 20 – Squats
• 20 – Lateral & Ventral Raises
• 20 – Lunges
• 10 – Burpees

Mosey

• 20 – Dirty Hook up

Mosey to other side of barn

• 20 – Dips
• 20 each – Wall Sit w/
  • Overhand Clap
  • Cherry Pickers
  • Moroccan Night Club

Mosey to other side of Barn

• 20 – Dirty Hook up

Mosey

• 15 – Mericans
• 20 – Squats
• 20 – Lateral & Ventral Raises
• 20 – Lunges
• 10 – Burpees

Mary

• 20 – Csit Gas Pumps
• 20 – Csit Crunchy Frogs
• 20 – Csit Flutter Kicks
• 20 – LBC
• 20 – Leg Raises
• 20 – Heel Touches

Recover Recover

Moleskin:

The rain held off for the most part and when it came it felt great. Consensus was that there is more pain with the slow. Anytime Q slowed the cadence, moaning and mubble chatter picked up.

Thanks Men!