5 men made it to the AO this morning to help Vortex carry his elevator weights up and down the road.
FNG-1 is Flip, he's been hanging out with Mustang the past few weeks, but was ready for a bigger challege, so he joined us today.
FNG-2 is Strudel
Warmup:
- SSH X 20IC
- ISW X 10IC
- Mtn Climber X 20IC
- Cotton Picker X 10IC
Thing:
Disclaimer given…
3 men went to retrieve blocks while the remaining two planked and awaited there return.
Mosey to bottom of hill with blocks and elevator weights(50lbs) and partner up.
- Partner 1 – Carry elevator weight to top of Little Hill and back
- Partner 2 – Rotate between Block Curls(10), Mericans (20), Squats (30) until partner returns
- Repeato X 4
Return blocks to their home.
Balance Time:
- Dippy Bird (L) X 10IC
- Dippy Bird (R) X 10IC
- Capn Morgan (L) X 90 sec
- Capn Morgan (R) X 90 sec
Mary:
- Slow Flutter X 15IC
- Low Dolly X 10IC
- Jane Fonda (L) X 10IC
- LBC X 15IC
- Jane Fonda (R) X 10IC
- J LO X 10IC
- Merican Hammer (1 Min)
MC:
- Lot's of chatter about kids returning to school.
- Getting to know Flip – lives on Badger Run – came to SVU a year ago and got the name Lockbox (Said he couldnt lift his arms for a week after SVU, just saying) – RE Broker in the area – has a 4 month old girl
- Strudel beast it buy carrying a block and elevator weight to the start…SVU is obviously paying off for this guy.
- Everyone seemed to struggle carrying the weight up the hill…not Shirley…he sprinted with it!
- Metro gave the group a parting shot during mary…probably needed a baby wipe after that one.
- Nice pleasant morning, with no confusion provided by our dear leader.
- I'll be dropping out of the Q rotation in a few months for added running – start thinking if you'd like to Q on a regular basis.
Honor and a pleasure to lead this AM.
V