9 men got up early to better themselves. We ran, we lifted heavy things, and ran some more. A good time was had by all!
Warmup
- SSH X 20IC
- Mtn Climber X 20IC
- Crab Cakes X 10IC
- Lunges X 10IC
Thang:
With the outsiders trying to infiltrate SVU by ramming the wall this weekend, the Q decided to take the pax on an adventure to the other wall for a little hanging. The wall may be damaged, but he did his job this morning.
Indian Run to the Clubhouse – 3 mericans at the back then sprint to the front
- We need a refresher course on Indian runs…very little turnover in the 1/2 mile jog.
Stopped half way – Wide Mericans X 10IC
Head to back of clubhouse to our short, wooden retaining wall in front of the dock.
- Lock arms and hold yourself up – 3 times, 30 sec, 1 minute, and 90 seconds
Pair up and head to rock pile. Each group picks out a set of handheld rocks, Mustang boulders per Skipper.
- Partner 1 – Run around clubhouse
- Partner 2 – Bent over Fly with rock – Flip Flop
Repeato for good measure
- Partner 1 – Run around clubhouse
- Partner 2 – Grab SVU rock – Squat Thrust – Flip Flop
- Partner 1 – Run around Clubhouse
- Partner 2 – Rock curls – Flip Flop
Put rocks back – head back to wall
3 more wall hangs for increasing amount of time – 60, 90 , 120 seconds.
Indian Run back to Clubhouse
Stop half way – Diamond Mericans X 10IC
Mary:
- Jane Fonda
- LBC
- American Hammer
MC
- Mulligan was ripe this moring – Unfortunately the Q was behind him on most runs.
- Indian run turning more into a Flying V formation – may have a 45 minute Indian Run on next Q to retrain the pax
- Skipper finally figured out he was not supposed to stand while doing wall hangs – wondered why it was so easy
- Got to stop these arm workouts – getting top heavy
my pleasure to lead,
V