Welcome to Old School Slow Down Burn

Warmorama:

• Mission Statement – worth 5 (6 count) Burpees
• 5 core principles – worth 5 (6 count) Burpees each (total 25 more)
• Creed – Decided to give everyone a break from Burpees and Mosey to the Thang!

The Thang:

• Circled up in the grass on the frost for some Arms and Core work. Started with Merkins (8 count) elbows to ribs qty 10.
• On our six for some Big Boy Sit-ups (8 count) qty 15.
• Diamond Merkins (8 count) qty 10.
• On our Six for some American Hammers (4 count) qty 15.
• Wide Merkins (8 count) qty 10.
• On our Six for Double Crunches (4 count) qty 15.
• Carolina Dry Docks (8 count) qty 10.
• On our Six for Alabama Prom Date (8 count) qty 10.

Mosey to the Middle School stairs

• Slow Calf Raises Left for 20, then right for 20, then both legs for 20.
• Up the stairs to the dips wall for some 8 count dips qty 15.
• Face the wall for some step ups (2 count up with 6 count down) qty 15 each leg (total 30).
• Another round of regular dips qty 20.
• Another round of regular  step ups (4 count) qty 20 each leg (total 40)
• Final round of dips (8 count) qty 15.
• Sitting on the wall pulling lifted legs in and pushing them out for 20.

Mosey to the parking lot.

• Partner Suicides – While one partner runs 20 yards and back then 30 yards and back then 40 yards and back the other partner is doing pop squats. Then switch.  Then all doing pop squats until the 6 is in.

Mosey back to the flag for Mary

• 6 inches with some twists and stretching until time ran out.

Prayer Requests:

• The Situations father.
• Dusters Grand Father
• Wastewater Career Guidance
• Python Shoulder

Thanks to all that put up with my slow down exercises. May you have a few stiff muscles as a result. It’s an honor to be a part of this group of great men.