• When: 08/19/14
  • QIC: Ranger
  • The PAX: Granoal, Blue Screen, Thumbs Up, Detour, CoPay, Mac, Fracture, Take a Number, Say What?!, Matchbox, Breakfast Club, Jake, Simon Says, Pinot, Freon, ad Hatter, Vol-tron, Pavarotti, Double Dribble, Zapper, Ranger


PT Test & Brick Fest

21 Pax Post to Crypt for a PT Test – Brick Fest.  It has been a while since YHC posted for Crypt and there were a lot of familiar faces and a lot of new faces.  As it seem we do every time YHC Qs we stared off with a PT Test.  A lot of mumble chatter about new PRs as the PT test progressed.  More evidence of getting better.  A quick round for 4 corners and then a Brick Fest with the remaining time highlighted by the 50 (100really) curls for the girls.  The Pax arms were bursting out of their sleeves by the end of the workout. There was some post workout Twitter Chatter about the naming of The Hill (by the way there is a Graveyard next to the road up the Hill!)  YHC invites all Crypters to post on 9/2/14 for a Hill Party!

 

Weather: Cool and Clear 60

The Thang:

Mosey to the field and circle up:

SSH x 20 IC
Through the Tunnel x 20 IC
Arm Circles x 20 IC
Imperial Walkers x 20 IC

Count off 1s & 2s and pair off for PT Test

After PT Test:

Start at the corner of field
Lunge to next corner
20 Squats OYO
Sprint to next corner
20 Squats OYO
Lunce to next corner
20 Squats
Sprint to next corner
20 Squats

Mosey to Brick Pile and mosey back to circle up

Progression of Merkins on bricks and squat presses
1 Merkin, 1 squat press
2 Merkins, 2 squat presses
4 Merkins, 4 squat presses
8 Merkins, 8 squat presses
16 Merkins, 16 squat presses

Curls for the Girls x 50 IC
Overhead Brick Claps x 10 IC
Bent over Tricept Extensions x 20 IC
Bent over Flys x 20 IC
Imperial Walkers for Walker x 20 IC
Merkins x 10 IC

COT
BOM

Announcements:

Stomp the Swamp this Saturday. Lexington Convergence 6:15 at Crypt

Mud Run registration still open

GoRuck registration still open

Paryers: Jake’s Uncle, Hoser & Fellow Fire Fighters, Walker and the Phillips Family

Results from the PT Test are posted on the google docs page linked below:

https://docs.google.com/spreadsheet/ccc?key=0AhHco_4u69AsdDhGZUIyYTdHT2NpcUhPNXU0YkhKZ2c&usp=drive_web&pli=1#gid=0

 

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