45 Minutes of R & R

Event Date

Mar 01, 2016

AO


Ten men arrived at Denver SVU for some post Murph R & R, forward rest and running

Warmup

20IC SSH

21IC Mt. Climbers

22IC Imperial Squat Walkers

 

14 varieties of the forward rest position plus 1 backward

Plank Walk (across parking lot)

Plank Jack 10IC

Plank with alternating arm raise 10IC

Plank with alternating leg raise 10IC

Star Plank 10IC (a metronome classic)

Bird Dog Plank 10IC

Plan Barrel Roll (across parking lot)

Alligator Plank (across parking lot)

Peter Parker 10IC

Plank to Squat 10 oyo

Circular Plank 10 oyo

Buzz Saw Plank 10IC

Low Country Crab Cake 10IC

Plank Toe Tap (looked like ½ way downward dog) 10IC

Plank Alternating Row 10IC

 

Indian run to SV Club House (.5 mile)

Repeato

 

Indian run back to AO (.5 mile)

 

Merkin Hill Run rotation (.15 mile)

 

6 MoM (more forward rest position)

Star Plank 10IC

Circular Plank 10 oyo

Buzz Saw Plank 10IC

Peter Parker

Mason Twist

 

Reflection

Proverbs 6:3-5 So do this, my son, to free yourself, since you have fallen into your neighbors hands. Go- to the point of exhaustion and give your neighbor no rest! Allow no sleep to your eyes, no slumber to your eyelids. Free yourself, like a gazelle from the hands of the hunter, like a bird from the snare of a fowler.

I’ve thought about this since a sermon a few weeks ago, this applies to many part of our life where we have become trapped by society. Whether the trap is debt, weight gain, addiction, whatever it is we have to free ourselves. Dave Ramsey hit it when he made the analogy to an episode of Animal Planet where a gazelle was frantically running from a lion, we have to have that effort to escape.

 

Moleskine

At 20 ISW I hear “Denver” but there was no saved by the burpee today!

The 1st Barrel Roll was great. I was so dizzy I forgot alligator back, plus I was laughing at the PAX trying to mosey back. We found that Barrel Roll is best as a slow roll.

Lots of HA-8-T counts.

T-claps to Dandelion for pushing the sprint back to the AO and BigEasy (I think) for chasing him down.

There was a suggested title but in my state of O2 depletion I cannot remember.

 

An honor to lead today!

MetroDog