24 Pax posted at The Thicket. Spooky had promised some submarine exercises – whatever that means ???
Red October was the honored Pax at the workout. Red October explained that on a submarine you had to exercise with oxygen levels around 20.1% vs. normal at 20.9%. Good times!
Conditions: 62 degrees – no wind.
Circle up and start warm-up: SSH x 20 IC, Squats x 10 IC, Arm-circles x 10 IC each side, Slow merkins x 10, Introducing the swim merkin x 10 – aka reverse pushup (https://www.youtube.com/watch?v=a00N2M7I1_o)
 
The Thang:
Fellowship jog to the climbing/bouldering wall on the playground. Pax instructed to form groups of three.
Time for super-sets of arm haulers, swim merkins and flutterkicks. One way that SEALs maintain their swim fitness while under way in a submarine are workouts with “super-sets” (which means 10 continuous sets) of alternating 10 reps arm haulers, 10 reps swim merkins and 10 reps flutterkicks. Switch between the movements with no rest.
Arm haulers are one-arm pull-ups while your toes are up against a wall, doorframe, or bulkhead. Pax placed toes against the climbing wall, then grab a spot on the climbing wall to lift your body using primarily your arm.
As a group of three, we performed super-sets of arm haulers, swim merkins and flutterkicks. Partner 1 was on arm haulers on the wall. Partner 2 was working on swim merkins. Partner 3 was knocking out flutterkicks. Switch whenever a partner completed arm haulers.
 
Part B: Torpedo Carry
Enter the path into the woods behind the playground. Pick-up a 8, 10 or 12-foot log (“Torpedoes”) as a team of three. Carry the torpedo overhead down the path to the end and back.
Teams without a torpedo perform sets of 10 IC squats, then 10 IC step-lunges. Switch with teams when they return from the torpedo carry.
Exit playground. Run to the field.
 
 
Part C (main event): U-Boat
Spooky explained the exercise is called “U-Boat” because you are the boat. And you try not to get “sunk” from u-boat/submarines. Technical explanation: a random timer counts down playing sonar ping noise each second, at zero the timer will sound the Horn (dive alarm). On loop to start timer again. Random timer between 25 seconds and 75 seconds.
Partner 1 and partner 2 get on opposite (north-south) sides of the field – area between renamed the Atlantic Ocean. When on the north side, pax must complete LBCs. When on the south side, pax must complete merkins. Both partners are working at the same time. Partner 3 runs the length of the field and switches with partner 2. Partner 2 now runs across and switches with Partner 1 on the other side. Continuous workout of running or merkins / LBCs.
If you are in the Atlantic (sprinting across) when the Horn sounds then 5 penalty burpees at center of the field. In other words, your ship was sunk by a u-boat.
Switched merkins to squats and LBCs to flutterkicks about half-way through the exercise.
U-Boat repeated until five minutes remaining in the workout.
 
Circle up at the end for five minutes of Mary: Scissorkicks IC x 20, Flutterkicks IC x 41, Boat-canoes for 2 minutes.
 
Announcements
Guest Q month continues next Monday with Subprime!
Next month is VQ (virgin Q) month at the Thicket.