• When: 09/13/14
  • QIC: Take-a-Number
  • The PAX: Say What!, Jersey, Band Camp, Quisenberry, Rugmaster, Freon, Wapner, Take-A-number


The Bricks Make Me Nervous!

Weather: 74 degrees and 96% humidity (Great conditions for a sweat-fest)

Today began earlier than normal for some of us. Quisenberry, Say What!, and YHC decided we would restock our lost supply of bricks. No one wants to show up to Crypt and not be able to experience the brick pile and all the wonderful goodness that comes with them!

Today’s goal: Motivate your partner, keep them moving and never give up! Finish together and encourage. It’s not always how many reps of an exercise you do, but how well they are done. Motivate, push hard, get better together!

bricks2

The Thang:

Quick Prayer

Mosey up to turn number 2 in the parking lot and grab a pair of bricks

bricks3

Mosey to the green near the HS

Wacky Jacks x 10 IC (The coordination was laughable on this exercise)

Side-Straddle Hop x 20 IC

Merkins x 8 IC

Squats x 10 IC

Windmills x 10 IC

(Let’s do it again, low reps/focus on form)

Side-Straddle Hop x 10 IC

Merkins x 8 IC

Squats x 10 IC

Windmills x 10 IC

Grab your bricks and head towards the wall!!

We started off by getting an assigned partner. This is the guy you push harder and he pushes right back.

Lay flat on the wall for some chest work

Chest Press x 20 IC

Chest Flys x 15 IC

Sit up and go right into Tricep Extensions x15 IC

Set down bricks and while seated, go into leg extensions (in and out, work the core!)

Leg Extensions x 15 IC

Dips x10 IC

Then once we wrapped this up, lets do it again a little different.

 

Chest Press x 20 IC

Chest Flys x 15 IC, the up/down per YHC command (until the nipples burn)

Tricep Extensions x 15 IC

Dips x 10 IC

Grab your brick and lets take a trek up towards the super not so secret field of dreams! While walking follow the commands of YHC. UP!……………DOWN!!!!

bricks4

Once we reached the field of dreams we teamed up for some encouraging work:

Squat Kicks x 2min AMRAP (This was a favorite. Spirit Fingers may have been used.)

bricks5

Partner Squats x 2mins AMRAP (Hands locked together, facing one another, squatting and keeping form)

Iron Cross x 1min AMRAP

Partner Merkins x 2 mins AMRAP  (Merkin, clap alternating hands)

Partner Moving Merkins (Begin at one point, do a Merkin and move to left/right towards the end location. It’s not a race, don’t leave your partner behind. Finish together!)

After this we wrapped it all up with a nice brick hauling! Due to the large barrier holding back Mr. Quisenberry’s truck the PAX all chipped in and hauled the load of bricks up to a new secret, undisclosed location close to the field of dreams. To find them one will have to join us at the Crypt! YHC was again honored to lead a Sophmore Q of great men. Until next time brothers!!

 

Announcements:

Sept 17th is last day for registering for the mud run or if you have a team the name needs to be submitted by the 17th.

http://www.ultimatechallengemudrun.org/

Sept. 19th the tunnel to towers 5k will be in Cola

http://tunnel2towers.org/event/tunnel-to-towers-5k-run-walk-south-carolina/

GoRuck signups

http://f3nation.com/2014/07/25/f3-columbia-goruck-custom-challenge-preblast/

Hurricane 5k in Camden coming up soon (F3 only civilian group invited)

 

Prayer today: Thanking God for the ability to walk, use our legs, get outside and grow stronger. To use our strength that we gain daily to help lift someone else up and carry them when they need it. We pray for Walker’s recovery not that we can get the credit, but that God gets ALL the Glory!

Take-a-Number

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