• When: 08/19/2014
  • QIC: Enos
  • The PAX: Wagon Wheel, Fiji, The Rock, Nikta, Loose Screw, Sand Dollar, Invert, Convoy, Uno, Pebbles, Dufrense, Brother Si, Futon, & Enos


The time has again come upon us for the monthly PT test

keep-calm-and-max-out-reps

Conditions:  74 degrees & 90% humidty

The Thang

14 faithful pax ventured into the gloom of Strut for the monthly test of their physical fitness to gauge their improvements. YHC thought there were a couple of FNG’s only to remember Nikta & Uno are old timers, who hadn’t visited Seven Oaks Park in while, glad to see gps does work.

Indian Run to the football field COP

SSH X 25 IC
Windmills X 25 IC
LBC X 25 IC
Mountain Climbers X 25
IC Little Arm Circles X 12 IC in each direction
Through the tunnel X 25 IC
Imperial Walker X 25 IC

PT Test
Count of 1, 2 1’s merkins AMRAP on 2 minutes
Switch with 2’s 1’s situps AMRAP in 2 minutes Switch with 2’s
Results are posted here:  http://goo.gl/vYsLdS

Line up on goal line

1′ s then Sprint to 50 yd line and back while 2’s do iron crosses
Rinse and repeat but 1’s do Burpees as 2’s sprint across and back then switch

1s sprint to the other end zone & back while 2s LBC then switch, once 2’s return
SSH Burpees X 5 sets (5 SSH followed by 2 burpees) – plank till all pax finish

Mosey to rock pile
Full Curl 30 IC
Tricep Extension 30 IC
Shoulder Press 30 IC
Chest Press 40 IC

Six Minutes of Mary
Flutter Kicks 40 IC (Enos)
Russian Twist 30 IC (Nikta)
Hello Dollies 30 IC (Pebbles)

Run back to parking lot for BOM.
Good to see all PAX improve from month to month.

Announcements:
Lexington convergence at Crypt location Saturday – 6:15-7:15. All other Lex AOs are closed.
No workout at Strut this Saturday, post at any other AO.
Stomp the Swamp right after for a good double down opportunity. Registration is closed.
Crooked 5K at Speed Trap next Saturday, 08/30/14. Possible double down???
Tunnels to Towers 5K in Columbia Vista, 09/19/14 at 7 p.m., let’s have a good turn out to show our support for all first responders.
Still time to HC for GoRuck & to sign-up for Mud Run.
Prayer requests: Panty Hose and his family for passing of his mother; Phillips family as Walker continues to improve; Flapper’s wife after being diagnosed with an illness; Nikta’s dad (Padre) heart problem which might require out patient surgery in the future.

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