02/12/2022 - Ranch - Hot Shot’s One Year Manniversary Slow Burn Maximum Pain Beatdown

Opened with the disclaimer and full explanation of what PAX could expect! Nobody quit right then and there!

Started it off slow and easy. There were a few opportunities for the runners to get their hearts pumping and lungs burning before Hot Shot slowed it down again for some more of the smoldering burn. Their final chance to speed it up was when we did Mary, and someone else called it!

So yes, this is going to be Slow and Hard-  The Good news low reps, the Bad news Hot Shot cadence

Warmarama:

Neck Rolls, Air Chair- Al Gore style, Air presses, Huggy bears, Overhead claps, Seal claps, Grass Pickers, Imperial Walkers, Side Shuttle Hop

Moseyed to Playground for The Thang- Slow Pain for Maximum Gain

Merkins- any style- 5 reps, 5 seconds down, 5 seconds up,

Lunges- 10 per leg, holding each position stretched fully for 5 seconds,

World’s Greatest stretch- did a 10-second hold at each position,

Pickle Pushers, 10 count each PAX

Monkey Humpers- 10 rep slow count per Pax.

Mosey to the stage- Runners luggage carried coupons to stage

Using Coupons- 5 reps each exercise, with a slow 5-second count up and down

Curls, Shoulder Presses, Rows- per arm, Squats, Skull Crushers

Moseyed to Shovel Flag- Round of Mary included Dying Cockroaches, Mountain Climbers, Zena Side Crunch Stretches, Slooooow Abe Vagodas, Apollo Onos, & Chubby Checker Hammers,

Closed with CoR, NoR, announcements. CoT and prayers Costa Rican style, followed by coffeeteria & Q Source at Panera.