• When: 08/28/14
  • QIC: Nikita
  • The PAX: Double Dribble, Fracture, Mad Hatter, Blindside, Pepto, Freon, Voltron, Zapper, Lolly Pop, Blue Screen, Scooper, Mac, Take-a-number, Ginger, Simon Says, Catfish, Breakfast Club, Bandcamp, Booster, Tarzan, Copay, Nikita... and possibly one other who left super early.


Late… so Late. But #PullUpPTTest was a Success!

Conditions: 68 degrees and perfectly clear

THE THANG:

COP:

  • SSH x 25 IC
  • Mountain Climbers x 20 IC
  • Through the Tunnel x 20 IC
  • Windmill x 20 IC
  • Little Baby Crunch x 20 IC
  • 5 burpees OYO
  • Count into partners 1,2

Mozie to Helipad – Bear crawl up hill and across Helipad. 5 burpees OYO when you get there.

Mozie to Dip&Pullup bars – sprint last 100 meters

Pullup PT Test: 60 seconds AMRAP

  • Split into teams – 4 pax at a time at the pullup bar while partners count and encourage.
  • Everyone else does 60 seconds Squats, then at the switch, 60 seconds of flutter kicks
  • Rotate every 60 seconds.
  • We will begin to record this for improvement. KEEP PRACTICING!!!

Mozie to street opposite the dip/pullup bars. Sprint alternating lightpoles to until the parking lot.

Parking lot Switch-backs: 20 merkins at the top, 20 squats at the bottom. Decrease by 5 each time. Brief Plankorama at the end

Mozie to wall. 60 seconds decline merkins, 60 seconds dips, 60 seconds wall situps.

Mozie to Thistle Field.

  • Russian Twist x 20 IC
  • Iron Cross x 20 OYO
  • 10 Werkins (wide arm merkins), 10 Merkins, 5 Serkins (Side merkins), 5 Derkins (diamond merkins) without rest.

FINISH

COT

BOM

MOLESKIN: Great job to the pax for coming out and really pushing it to get better especially for the Pullup PT Test. This is something I want to improve on, so I am glad to have a benchmark to improve on from now on.

ANNOUNCEMENTS: 

  • West Columbia AO – Sept 9th. Park behind Northside Middle School. Howard Park.
  • Be at Crypt for the “BS” workout (BlindSide & BlueScreen) on Saturday.

PRAYER REQUESTS:

  • Double Dribble’s little brother for missions trip to Africa
  • Ginger’s father-in-law having back surgery
  • Breakfast Club’s mother’s cancer flaring up

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