Great morning with perfect weather saw 6 strong men come out to SVU to get better. Plan was repeat from two weeks ago, primarily due to Skipper being on vacation and missing the fun. Lots of laughs and good times were had by all.
The Warm-up:
5 Pull-ups
5 Negative Pull-ups
Everyone grab a block,
The Plan:
All exercises are IC, except where noted OYO
OHBC = Over-head Block Carry length of parking lot
OHBC
20 Squat Side Steps
OHBC
20 Lateral Lunges
OHBC
20 Calf Raises on blocks
OHBC
20 Squats
OHBC
20 Bear Crawl / Crawl Bears
OHBC
20 SSH
OHBC
20 LBC
OHBC
20 (OYO) Block Swings
OHBC
20 Plank Single-hand Block touch
OHBC
20 Monkey Humpers
OHBC
20 Pickle Pounders
OHBC
20 Mountain Climbers
OHBC
20 Merkins
OHBC
20 (OYO) Burpees
The Plan II:
Front Playground Fun
3 station rotation – Wolly Worms – Block Squats – Trifectia
The Finish:
5 Pull-ups
5 Negative Pull-ups
Put blocks back
6MOM:
10 WWI’s
10 LBC
5 Dolly’s
10 LBC
5 Rosalita’s
10 LBC
5 Dr. W’s
Reflection: Quote from Olympic medalist swimmer Maya DiRado, “…Success is whether I prepared and executed as well as I possibly could”.
Linked here is a short article about this young lady. Her responses are really good and so different from the typical spot light athlete we see in the media. I encourage each of you to take time and read this. While you do, think about the decisions her parents must have made throughout her life to build such a strong foundation.
http://www.christianitytoday.com/ct/2016/august-web-only/olympic-swimmer-maya-dirado-faith-freed-me-to-dream-big.html
Mole Skin:
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Welcome to the hood FNG Shirley. Be sure you have passcode for the Wall
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Diesel is officially SVU Pax now.
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Nittany & Ziplock are next target acquisitions. #GrowSVU
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Flyers again fail to deliver, man-to-man HC's work. #GiveItAway
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Good to see Footer in the gloom getting after it.
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In case anyone missed it, original workout was done at 25(IC).
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Dandelion is missed, rest up and quick return brother.
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The 40’s carried the day. Diesel wins Warbaby.
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Q enjoys this one, so will be revisited in the future; ……again.
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Drink up today, dehydration is real.
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Thanks for opportunity to lead. Really enjoyed this morning.
Respectfully Submitted,
Light Bulb