4 PAX came out on a beautifully pleasant and breezy summer day to get their smolder on. The theme of the beatdown was a slow and intentional focus on form, full range of motion on those reps, and direction rather than speed. We kept that focus applied during the warmup and beatdown. This workout followed one Qd on January 23, 2026 titled Slow Burn and TBH you should really read that backblast as it is a lot more entertaining than this one…

Warm-o-rama

Grasspickers x10ic

Toy Soldiers x10ic

Arm circles x10ic

Circle arms x10ic

Tennessee Rocking Chairs x10ic – slow, low version

The Thang

Mosey out to the path. We setup to do burpees at this point, then an MOT to a bench about 30 yards away, burpees there with an MOT back and repeat the cycle.

1st set of Burpees x10

Bear crawl to the bench – slow and intentionally leaning into full range of motion rather than a bear crawl sprint.

2nd set of Burpees x10

Ner back to the starting point.

3rd set of Burpees x10 – we took turns showing our best form individually before doing the official 10 count.

Carioca down the path to the bench

4th set of Burpees x10

Lungewalk back to the start, with a focus on form and full range of movement, with knees touching grass, and less on speed.

5th set of Burpees x10

Over and under back down the path to the bench with a focus on deep squats in the middle and slow intentional full range of motion on the over. We switched which direction we were facing halfway for balanced right/left “hip action”.

6th set of Burpees x10

Here we filled in the middle with some slow but intense core exercises:

LBCs x10ic – intentional focus on a slower pace and full range of motion with head touching the ground and elbows coming up for solid contact with the knees on each rep.

WW2s x10ic – with knees bent, arms all the way back stretched overhead on the down, and hands reaching to touch the toes on the up

Flutterkicks x10ic – legs fully extended with slower pace to keep a consistent full range of motion

Dips x10 on the picnic benches but with an intentional focus on straight legs, maintaining a straight reverse plank throughout with heels on the ground, butt as low as possible on the down and intentionally holding in the up position for a few seconds on each rep

Sloooooooooooww pickle pointers x10ic – butt fully resting on the picnic table top/hands on the down and an intentional hold for several seconds on every up.

Ssslllooooooooooowwwww Monkey Humpers x10ic – hands firmly holding ankles throughout, slow and low squat on the down, intentional push towards full range of motion on the up. Our legs were feeling the burn!

7th and final set of burpees x 10 to close out.

COT

Injured PAX including Trojan