A Last Q, maybe

Event Date

Jun 25, 2019

AO


FIVE men arrived at SVU for what may be MetroDog's last SVU Q. The Q arrives at 0529 and starts at 0530.
 
WARM-UP
49IC SSH
15IC Mt. Climbers
10IC Imperial Squat Walkers
 
SVU Mashup
Mosey to the back a grab blocks
PAX rotation of 5 more block curls and max pull-ups for one rotation
 
Mosey to front playground 
Group 1 15IC Wooley Worms (reverse crunch from plan with feet in swing)
Group 2 15IC Squats the rotate for one cycle
 
Back to launch pad and find a line for 1 minute of hotfoot on each leg
10IC Dippy Birds
17lb Rubgy ball shuttle run / PAX merkin rotation one cycle through the PAX
Parking lot Bear Crawl and crawl bear back
 
Short hill run with 40 WWI at the top and mosey back to launch pad
 
PAX IR around the SV fountain and back to launch pad
with 17lb Rubgy ball handoff at the front 
 
Mosey to back for 10 hanging toe-touch and PAX burpee rotation
 
Mosey back to launch pad for 6 MoM
 
Theuss – 10IC Low Flutter
Mater – 10IC Birth Canal (Sandy V)
Retread – 20IC American Hammer
Big Easy – 10IC Hip Dips each side
MetroDog – 12IC Dr. W’s
 
REFLECTION 
1 Samuel 16:7 
But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.” New International Version (NIV)
 
MOLESKINE
-Lots of reflection and tagging the SVU Q rotation to the exercises we did.  
-Not a lot of mumble chatter.
 
An honor as always!
YHC MetroDog