The other SVU wall

Event Date

Mar 07, 2017

AO


9 men got up early to better themselves.  We ran, we lifted heavy things, and ran some more.  A good time was had by all!

Warmup

  • SSH X 20IC
  • Mtn Climber X 20IC
  • Crab Cakes X 10IC
  • Lunges X 10IC

Thang:

With the outsiders trying to infiltrate SVU by ramming the wall this weekend, the Q decided to take the pax on an adventure to the other wall for a little hanging.  The wall may be damaged, but he did his job this morning. 

Indian Run to the Clubhouse – 3 mericans at the back then sprint to the front

  • We need a refresher course on Indian runs…very little turnover in the 1/2 mile jog.

Stopped half way – Wide Mericans X 10IC

Head to back of clubhouse to our short, wooden retaining wall in front of the dock. 

  • Lock arms and hold yourself up – 3 times, 30 sec, 1 minute, and 90 seconds

Pair up and head to rock pile.  Each group picks out a set of handheld rocks, Mustang boulders per Skipper.

  • Partner 1 – Run around clubhouse
  • Partner 2 – Bent over Fly with rock – Flip Flop

Repeato for good measure

  • Partner 1 – Run around clubhouse
  • Partner 2 – Grab SVU rock – Squat Thrust – Flip Flop
  • Partner 1 – Run around Clubhouse
  • Partner 2 – Rock curls – Flip Flop

Put rocks back – head back to wall

3 more wall hangs for increasing amount of time – 60, 90 , 120 seconds.

Indian Run back to Clubhouse

Stop half way – Diamond Mericans X 10IC

Mary:

  • Jane Fonda
  • LBC
  • American Hammer

MC

  • Mulligan was ripe this moring – Unfortunately the Q was behind him on most runs.
  • Indian run turning more into a Flying V formation – may have a 45 minute Indian Run on next Q to retrain the pax
  • Skipper finally figured out he was not supposed to stand while doing wall hangs – wondered why it was so easy
  • Got to stop these arm workouts – getting top heavy

my pleasure to lead,

V