Slow it Down and Use Good Form was the theme today.

Warmup: SSH, Old Man Windmills, Sun God’s, Michael Phelps.

The Thang: Mosey to next parking lot for som Lunge Madness. Pulsing forward lunges, Right side lunges, Left side lunges. (20 each)

Mosey to next parking lot for slow Merkin Madness. All styles done in 4 count singles. Elbows to ribs, Diamonds, Wide arm, and Carolinas. (10 each)

Mosey to benches for some Dips (3 sets slow 4 count singles) and Step-up Knee Raises (Left and Right legs). (20 each)

Mosey back to parking lot for round 2 of Lunge Madness.

Mosey back to next parking lot for another round of Merkin Madness with slow 4 count single core work (20 each) between sets.

Mosey to next parking lot for Bear Crawl Inch Worm. (2 rounds per pax)

Mosey to next parking lot for a round of Absolutions (see in Lexicon) (only did 5)

Mosey back to Flag for some Mary to end on time. (@Exile – Jack Knife sit-ups, @ High Dive – Hello Dolly’s)

COT: @Mouth2Mouth was 6th man. Prayers for @Dunshire’s children and their surgeries, @Snot Rocket’s M, @Jungle Love’s M, @Sharapova’s M, @Stop Watch, our Nation.

Awesome form by all pax today. Thanks for slowing down for the old man.