Slow and Low, that is the tempo

Posted
  • When: 08/15/19
  • QIC: Nightshift
  • The PAX: Brotox, Quicken, Nacho, Cheese Steak, Vice, Catskill, Foghorn Leghorn, Spicoli, Crush, Bogie, Palmolive, Rebard

I like to go fast, so in an attempt to keep it fresh we slowed it way down today.

Warm up

 30 Merkins for the tardy PAX, Windmill, WMH, hillbilly, SSH, Bat Wings

ME

Karaoke to get your block; this is the beginning of a beautiful friendship!

Suitcase carry your new friend down to the start.

  • overhead press IC 10 slow down, 10 reg, 10 slow up
  • Goblet Squats IC 10 slow down, 10 reg, 10 slow up
  • curls IC 10 slow down, 10 reg, 10 slow up

Suitcase carry your block to the ticket both.

  • inverted rows IC 10 reg, 10 slow down
  • Split leg squats IC 10 left, 10 right, 10 left slow down, 10 right slow down
  • Bent Over Rows IC 10 slow down,  10 reg, 10 slow up
  • Johnny Dramas IC 10 left, 10 right, 10 reg

Carry your block overhead back the pile stopping short to exercise.

  • Single Leg Deadlifts IC 10 left, 10 right
  • Merkins IC 10 left hand on block, 10 right
  • step back lunges IC 10 left, 10 right
  • squat presses IC 10

Mary

Superman holds

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