Flag Tribute

Event Date

Jul 02, 2016

AO


Nine SVU brothers (including Comet and REcon not listed above) gathered in the early morning soup to pay tribute to the American Flag but first they had to sprint a merkin ladder.  It went something like this:

Warm Up

  • 25IC SSH
  • 15IC Windmills
  • 15IC Imperial Squat Walkers
  • 15IC Mountain Climbers
  • 15IC Tony Hawks
  • Parking Lot Fun – High Knees, Butt Kickers, Karaoke both sides w/ mosey back
  • Indian Bear Crawl to top of small hill

The Thang

Merkin Sprint Ladder

  • Set Repeating Timer to 25 sec
  • Sprint 75yds in 25 sec and then do 20 merkins in 25 sec
  • Repeat with 19 merkins, then 18, etc. all the way to one with 75yd Sprint each time
  • 2 final sprints with 20 merkins to retrieve timer
  • Total 22x 75 yd sprints and 230 merkins.

Mosey to back and find a block.  Since 4th of July weekend decided to honor flag by doing 50 Starburst Burpees broken into sets of 10 with 13IC exercises in between.

  • 10 Starburst Burpees
  • 13IC Block Curls
  • 10 Starburst Burpees
  • 13IC Block Shoulder Press
  • 10 Starburst Burpees
  • 13IC Block Skull Crushers
  • 10 Starburst Burpees
  • 13IC Block Tri-fectas
  • 10 Starburst Burpees

Mosey back to parking lot and dived into 2 groups

  • Group A runs suicide while group B does Monkey Humpers then flip flop
  • Repeat with People’s Chair replacing Monkey Humpers

Mary

  • 20IC LBC
  • 20IC Freddy Mercs
  • 20IC Low Dollies
  • 15IC Hip Dip Left
  • 15IC Hip Dip Right
  • 30sec MT

Reflection

First Peter 2:16 “Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.”

Moleskin:

  • Three (Cheetah, REcon, Atlantis) joined for a pre-beat down bike ride.
  • Not a lot of MC during the merkin ladder but I did hear “this sucks!” a few times.
  • T-Claps to Metro, Comet & Abrams for consistently killing the sprints.
  • T-Claps to entire Pax for a strong effort in high humidity.
  • Thanks for the honor of leading.  Hope all have a safe 4th!