• When: 08/26/14
  • QIC: Mac
  • The PAX: Hoser, Take-a-number, Copay, Garmin, Simon Says, Fracture, Matchbox, Double Dribble, Jake, Nikita, Quarantine, Pavarotti, Wagon Wheel, Mad Hatter, Breakfast Club, Freon, Blue Screen, Voltron, Zapper, Detour, Granola, Mac


Mac Attack @ #Crypt

22 PAX posted to the gloom of the Crypt this morning for YHC’s Sophomore Q. While planning this Q I decided to focus on some of my weaknesses I hope I hit on some of yours. Great effort by everyone.

Conditions: 65 degrees, 85% humidity, slight breeze while moseying…overall a perfect morning for a workout

The Thang:

Disclaimer

Emphasize doing what you can do and not overdoing it

Jog around parking lot

High knees
Butt kicks to front yard

COP
SSH x 20 IC
Windmills x 20 IC
TTT x 20 IC
Arm Circles x 10 front x back IC
Merkins x 10 IC

Mosey to Wall

Wall sit overhead claps x 30 IC

baby
Mosey to Astroturf area
Count off in 4s

1’s pull-ups 100
2’s dips AMRAP
3’s decline merkins on tires AMRAP
4’s mountain climbers AMRAP

consec
Mosey to end of lot
Suicides
To each of 3 islands back (with hurdles for those in the middle)

Mosey to front lot and to the hill

10 squats at top
5 merkins at bottom
9 squats
6 merkins
Down to
…5 squats 10 merkins

Crowd Pleaser!!!!
I promise no math next time

Plank-O-Rama until the 6 is done

plank
Mosey to front yard

Count off 1-2
Plank wars
Hand slap game in high plank loser has to do a burpee
(Sometimes these ideas are nowhere near as fun as when I think them up)

6MOM

LBC x 20
Russian twist x 15
Flutter kick x 15 (last couple slo-mo) no recovery
Hold 6 inches

BURPEE TEACHER!!!! Shows up just in time.

Burpees until teacher reaches the building.

I’m sure they walk faster leaving in the evening.

burpees
Sprints for Nikita up one row and down the last to the shovel flag

COT

BOM

The Moleskin:

  • It was a unusually quiet morning without Thumbs Up and Say What’s mumblechatter
  • I heard a lot of encouragement out there this morning. Good job at supporting your PAX.
  • Note to self: Hand slap plank game was pretty lame #gotschooledbycopay
  • There were reports of a creepy stalker hanging around the brick pile while the girls CC team was practicing yesterday. #itwasginger

Announcements:

  • Two new AOs in the Lake Murray region. #snakepit is up and going at White Knoll HS Tues. and Thurs. at 0530. I am doing the Q there sept. 9 if anyone is interested. New AO in West Columbia coming very soon at North Side MS.
  • Crooked 5k 8/30 at 8am Crooked Creek Park.  Email HallPass for registration at $20. [email protected]
  • Prayers for Jake’s boss
  • Continue to Pray for Walker

0 thoughts on “Mac Attack @ #Crypt”

  1. Fun fact of the day: The baby doing the one-armed plank in the pic above is actually Nikita when he was part of the Soviet Infant Circus.

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