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!

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