• When: 09/18/14
  • QIC: EZ
  • The PAX: Phonebooth, Hashbrown, Overruled, 6-Hour, Sloppy Joe, JD, Stagecoach, Uncle Rico, Slate, Vanilla, Quickway, Neckbrace, False Alarm, Coppertone, Leadbelly, Tricycle, Bogey, Primetime, Roomate, EZ


PT Test and Leg Extravaganza

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20 Pax drug themselves from the fartsack for the monthly PT test at Depot and a little something extra. Based on the recent workouts at Depot, YHC decided to mix things up and blast the legs after the PT test.

The Thang:

Disclaimer

Mosey to soccer field:

1 lap around the field Double Applesauce

Circle up in center of field:

SSH x 15 (IC)

IW x 15 (IC)

Windmills x 15 (IC)

Little Arm Circles x 10 forward x 10 back (IC)

 

Partner up for PT Test:

2 minutes of Merkins

2 minutes of Big Boy Sit-ups

Results of the PT test can be found here:

https://docs.google.com/spreadsheet/lv?key=0AhHco_4u69AsdDhGZUIyYTdHT2NpcUhPNXU0YkhKZ2c&type=view&gid=0&f=true&sortcolid=0&sortasc=true&rowsperpage=250

 

Stay with partner:

Partner 1 on the end line doing exercise, Partner 2 moving across field. Partners do squats while waiting on the 6:

Partner 1: Squats

Partner 2: Lunge-walk to mid point, run to opposite end line and back to start.

When partner arrives, switch exercises and repeat.

Squats waiting on the 6

 

Partner 1: Lunges

Partner 2: Sumo-walk to mid point, run to opposite end line and back to start.

When partner arrives, switch exercises and repeat.

Squats waiting on the 6

 

Partner 1: Monkey-humpers

Partner 2: Bear crawl to mid point, run to opposite end line and back to start.

When partner arrives, switch exercises and repeat.

Squats waiting on the 6

 

Partner 1: Jump squats

Partner 2: Crab walk to mid point, run to opposite end line and back to start.

When partner arrives, switch exercises and repeat.

Squats waiting on the 6

 

Mosey to playground:

Partner 1: 1 minute wall sit

Partner 2: 1 minute step-ups on edge of playground

Switch with Partner

Rinse and repeat

 

Circle up for Mary on big soccer field:

Flutter kicks

LBCs

Russian Twist

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