Slow n’ Steady

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  • Workout Date - 10/24/2019
  • Q In Charge - Beamer
  • The PAX - Bombay, Gloria, Lumberg, Grass Fairy, NYOPT, Benign, Zebco, Elmer, Obama, PeekABoo, Flo, Strange Brew, 1D, Padre
  • AO - Golden Strip

Life used to be so easy when YHC could simply release the board of pain any time the PAX were in need of a soul-crushing beatdown.  Now, real planning has to go into these things? Not when you actually write backblasts, because you can just start to recycle these workouts when they work.  This WO is from about 6 months ago, and it produced a lot of mumble chatter and “I hate you Beamer”s, so it was sure to be a crowd pleaser the second time around

Warmup:

SSH IC x 20

Through the Tunnel IC x 10

IW IC x 15

Windmills IC x 10

Mosey around the parking lot, with some butt kicks and high knees sprinkled in, stopping at the north end of the lot for today’s festivities:

The Thang:

Time for a slow-motion escalator…all exercises were done in a slower-than usual cadence, or slow motion (down during the cadence, up during the count):

5 Burpees IC

Cyclone Suicide

5 Burpees IC, 10 SloMo Merkins IC

Cyclone Suicide

5 Burpees IC, 10 SloMo Merkins IC, 15 SloMo Squats IC

Bear Crawl (to cone, mosey to speed bump, crawl to cone, mosey to start)

5 Burpees IC, 10 SloMo Merkins IC, 15 SloMo Squats IC, 20 American Hammers IC

Crab Walk (to cone, mosey to speed bump, crawl to cone, mosey to start)

5 Burpees IC, 10 SloMo Merkins IC, 15 SloMo Squats IC, 20 American Hammers IC, 26 Bonnie Brays

Cyclone Suicide

5 Burpees IC, 10 SloMo Merkins IC, 15 SloMo Squats IC, 20 American Hammers IC

Bear Crawl (to speed bump, mosey to start)

5 Burpees IC, 10 SloMo Merkins IC, 15 SloMo Squats IC

Cyclone Suicide

5 Burpees IC, 10 SloMo Merkins IC

Jailbreak to the end of the parking lot, mosey back to the flag

5 Burpees IC

Mary:

Flutters IC until we are saved by the bell (21, to be exact)

COT:

Vulcan meeting Saturday mornings after pitchfork to go over the Q Source material.  Q source is also available as a physical book now, check Amazon

It was an honor to lead, SYITG

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