• When: 08/05/2014
  • QIC: Mac
  • The PAX: Take-a-number, Copay, Say What?, Nikita, Hoser, Simon Says, Peter, Booster, Matchbox, Pinot, Jake, Breakfast Club, FNG Ron Byers (Zapper), Double Dribble, Cabana Boy, Freon, Blue Screen, Lollipop, Detour, Thumbs Up, Pikachu(Mac’s 2.0), Mac


Q’ing “Like a Virgin”

Weather: 72 and slightly sticky, couldn’t ask for much better for August

22 PAX posted to the gloom of the Crypt this morning for a VQ by YHC. Like the last time I lost my V there was a few moments of awkward silence mixed in with complaining and a few tears (mine of course, her beard was really scratchy).

The Thang:

Mosey around parking lot loop (high knees, butt kicks)

Around to grassy area

COP

20 SSH IC

20 Windmill IC

20 Thru the Tunnel IC

20 IW IC

20 LBC IC

10 Little arm circles forward/backward IC

12 Merkin IC

Mosey to brick pile and carry bricks to field

Plank while waiting for 6

Line up facing short side of field

Prisoner Lunges with brick curls to other side

10 merkins OYO hold plank

Backwards sprint to other side

Bear Crawl back to bricks

10 Hindu Squats OYO hold squat with arms raised

Prisoner Lunges with shoulder presses to other side

5 burpees hold plank

Grab bricks and mosey back to brick pile

Mosey to low wall and grab a piece of wall

Dips 15 IC

Plank-O-Rama (low, RA up, LA up, LL up, RL up, RALL up, LARL up)

Dips 12 IC

Hydraulics 20 IC

Dips 10 IC

incline Merkins 15 IC

Mosey to parking lot for a burpee coaster

Sprint from line to line up parking lot aisle

5 burpees

Rinse and repeat up and down each row until back to shovel flag

Six Minutes of Mary

LBC 15 IC

Russian Twists 15 IC

Flutter Kicks 10 IC 3 more slow count hold 6 inches

COT

BOM

The Moleskin:

• Tclaps to the veteran QICs for their support. Nikita, Say What

• That was not a fanny pack I was sporting. It only had the qualities of a fanny pack.

• Note to self: Next time do the Hydraulics in the grass not the pavement. #bloodyelbows

Announcements:

• Sweet Baby O (Owen Walker Caldwell Memorial) 5K is August 9. There is a group posting at the Crypt Saturday morning and doubling up with the 5k if anyone is interested.

• Stomp the Swamp 5K is Augusta 23rd at RBHS. Please come out and support the RBHS cross country team.

• Thumbs up gave us a heads up that there will be a 5K/10K/HM coming to Lexington the first week of December.

• Prayers for the 21 firefighters heading west including Hoser and for their families in their absence.

• Continued prayers for Walker Phillip’s recovery.

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