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!