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