Explosive = Brutally slow?

Preamble:

An explosive 4th of july weekend called for an explosive Beatdown. Well, explosive in a different way. Different than explosive diarrhea. Different than explosive weight lifting with heavy weights. Okay, so it wasn’t explosive at all.

Warm-O-Rama:

Warm up as we walked / ran / skipped up the hill from the start:

SSH IC

Imperial Walkers

Hillbillies

Buttkicks

Front high knees

Mosey to the parking lot near the football field to grab a moderate sized rock

The Thang:

Very Slow and deliberate 4 corners:

10 extremely slow merkins; mosey w rock to next corner

10 slow merkins; ADD 10 brutally slow skull crushers, mosey to next

ADD 10 brutally slow curls; mosey to next

ADD 10 brutally slow bent over lat pulls

Rocks back; mosey to rock pile near playground

Repeat 4 corner exercises in reverse order and with 30 regular reps this time (Rock Pile, base of big hill, top of big hill, top of playground stairs)

Rocks back and mosey to hill going up to gym

Lunge up hill

QIC called it before we reached top

Out of time

COT:

Please pray for family who has 2-3 year old who is likely to pass away soon because of cancer. Pray for many other families like them.

Need to turnover Site Q so step up or submit nominations.

Beer Mile Sat July 25th 4PM. It’s always a great time although we hope Doogie is out of town!