Swampfox Pushes Through Backyard Circuit
The PAX of 11 began the day with a pyramid warm-up of side straddle hop, iron crosses,
Swampfox
F3 Columbia Bootcamp Group; Men of family and fellowship working hard to make each other better; Crayton MS, Tuesday/Thurday at 0530
Swampfox + Ruck Training?
12 pax on hand for a Humid Forest Acres morning like we all dream of. In preparation for an less than difficult Q, 3 pax decided to strap on some extra weight to make their time worthwhile. The Thang 30 SSH IC 30 Imperial Walker IC 10 Burpees OYO 0.5 Mile Jog to Citadel Park …
SwampFox SweatShop
If you posted this morning anywhere in Columbia then you know that doing anything at all in that weather was going to be uncomfortable. In normal conditions this workout would have been challenging but in the sweatbox that we had for weather this morning, this thang was definitely a step or two above challenging. Great …
SwampFox Trial by Mile
The cold front sweeping through on Thursday morning prompted YHC to put together a workout that would keep us moving. So that’s what we did. We moved around constantly for 45 minutes. It was wild. You shoulda been there. If you were there, here’s a lovely reminiscence of our good times — Conditions: 42 degrees …
SwampFox Does the Work
It was great to be back on Q at the Legendary SwampFox AO. These guys put in some serious work in frigid temperatures. Conditions: 30 degrees, frosty The THANG Run to Hamburger Hill: Run Hill & Rev. Lunge down x5 Run to the Tree of Life: Decline Merkins 10 IC, Fast Merkins 10 oyo x2 …
12 Days of Christmas – Swamp Fox Style
8 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. YHC is a huge Star Wars fan and loves a good trilogy so why not celebrate this Christmas Eve with the third installment of the 12 Days of Christmas workout. Once the proverbial whistle blew at 5:30 AM, the PAX …
#SwampFox on a Shopping Spree
As some schools are already back in session and others crank up tomorrow AM, today is the final day to gear up… and so what better place to end the summer and begin the new semester than Trenholm Plaza, our own personal retail epicenter. Few dads get into the act so we took time to …
Swampfox Swampy Hilly Beast
12 souls ventured into the swampy gloom for a beast of a workout Conditions: 81 and 196% humidity. The Thang: In Parking Lot SSH x 30 IC, Squats IC, Merkins 25 OYO, LBAC FWD, LBAC BWD, Raise the Roof Mosey out of parking lot down Clemson toward Trenholm. Stop at Chicora for explanation of Hilly …
A Nice Day at Swampfox
11 men took their DRP and posted at Swampfox this morning. The conditions were excellent for a July summer morning. YHC was still feeling the after effects of Hustler’s killer beatdown on Tues at Hammer, so I needed some motivation to put in the work. That meant absolutely zero burpees would be called. Instead, the plan …
Hammer/Swamp Fox Sprintvergence
Every so often the two Forest Acres bootcamps gather at Trenholm Plaza for an intense and fast paced, 30 minute beat down, followed by coffeeteria. 20 PAX posted for the workout. 9 from Swamp Fox and 11 from Hammer. This is what happened. Conditions: 75 and humid thanks to a much needed rain. The Thang: …
Swampfox Birthday BLIMPS
Conditions: 65 5 Pax came out to help me celebrate the start of my 39th year on this earth. There was no cake or candles, but there was work done. Warm Up: Lap Around Parking Lot to Basketball Courts SSH IC x 39 (only age related count of the day) LBAC IC Fwd x 20, …
V-Day Special at Swampfox
Can’t think of a better way to start off the gluttony and excess of Valentines Day than a trip to the gloom with 8 of your closest brothers in fitness, fellowship, and faith. Work was done and fun was had. Venti took 1stplace in the ranting/complaining/mumblechatter department, but what else is new? Well done sir. …
Adrian Returns to Swampfox
YHC returned to SwampFox for the first time in quite awhile. Some things are the same – still pitch black dark at 5:30, still fog over the football field. One thing that was different today was the fact that a bank robber was on the loose … with police cars with spotlights coming by periodically. …
The Benjamin’s @ SwampFox
Q’s were in abundance at Swampfox this morning as two men showed up with every intention of leading the pax. One, however, was already spouting off the disclaimer as the second rolled in hot to the Crayton parking lot. Chaos ensued while AOQ Venti sorted out the schedule… we then blamed the confusion on a …
Swampfox Post Game Party
7 Pax arrived at the AO with varying emotions the morning after Clemson completed the perfect season and added another National Championship to the trophy case. Conditions: 54. Perfect. Disclaimer by YHC. Thang: Warm Up: SSH IC x 44, LBAC FWD x 16, LBAC BWD x 16 to remind the Gamecocks of the score in …
SwampFox/Hammer post Christmas Blitzvergence
13 Swamp Fox and Hammer PAX posted to the Trenholm Plaza #Gloom in search of 2ndF and Coffee. But first, they had to conquer a 30 minute non-stop #Blitz of epic (or maybe just embarrassing) proportion. Conditions: Perfect 45 degrees and clear. The Thang: Mosey lap around parking lot, and stopping in front of the …
Swampfox gets some McNugget Love
YHC had the pleasure of dishing out a little pain while also making things a little fun (I hope) at Swampfox. The pax spent quite a bit of time on YHC’s favorite field, the diamond, for a beat down and a little batting practice mixed. YHC was quite impressed with the Swampfox Pax batting skills! Conditions: 44 degrees and …
Swampfox Rutland Beast
Conditions: 60 and gloomy 7 pax venture out with Kitty on a little road trip To Rutland for a Beast of a workout Thang: Mosey out parking lot to “borrow” 3 cones and head to St Martins for a warm up 25 SSH IC, 6 Mt Climbers (4count) IC, 6 Mercans IC, 6 Squats IC Mosey toward …
SWAMPFOX is invaded by an outsider
11 PAX refused to let the fartsack win this morning. Billy Bob posted with a case of the red ass from YHC dropping an Epstein’s Mother on him during the 6th anniversary convergence. YHC felt completely comfortable that BB was capable of handling this mission without oversight. Just giving him a few more leadership opportunities. …
Swampfox 8.28.18 – Back to Where it All Began
This Tuesday morning brought plenty of opportunities for the F3 Columbia PAX to get better and start the day off doing the hard thing. Thunder’s 5-year anniversary. Hammer’s Army physicial fitness test. Or a little field work, road trip, and park fun at Swampfox. 9 men made the decision to enter the gloom at Crayton …
The first Swamp Fox/Hammer Blitzvergence!
On a dark and Gloomy morning, 23 men converged upon an asphalt parking lot unsure of what was to come. There was talk of a short workout and coffee. Yes, the coffeeteria, a virtual unknown experience for most boot campers in F3 Columbia these days. The stories about coffeteria from the runners were legendary, encapsulating …
The Lost Art of the Backblast (And One for SwampFox)
Men gathered and did work. That seems to be all that’s said of our morning routine these days, a checked box in the requirement that the Q craft a record of the sweat poured out. In some ways, that’s all that needs to be said. We got after it, did the hard thing, shared a …
The Lost Art of the Backblast (And One for SwampFox)Read More »
Swampfox 1776 Workout
3 pax got their 243rd year of Independence off to a good start with a 1776 themed workout. Conditions: 76 (or so) with at least 76% humidity Warm Up: SSH IC x 25 Imperial Walkers IC x 20 Merkins OYO x 25 Squats IC x 20 Mosey toward Citadel Park Just outside the Park: 17 …
Swampfox 5-8-18
Conditions – Perfect The Thang: SSH Mosey to parking lot entrance Partner up for a stroll around the school Partner 1 – completes exercise while Partner 2 runs Partner 1 – sprints to catch Partner 2 Partner 2 – completes the exercise while Partner 1 runs Partner 2 – sprints to catch Partner 1 …
#Swampfox working on that 9-pack.
8 PAX enjoyed a nice little workout this morning. YHC didn’t exactly plan around the injured PAX this morning with with bear-crawls to keep Kilt’s injured wrist in check, lunge walks to keep Venti’s injured knee wrecked and sprints to make sure my Achilles never heals. Regardless it was a nice morning so well worth every …
Swampfox Circuit Around the Tree of Life
THE SCENE: Swampfox, Crayton Middle: clear and 61 F3 WELCOME & DISCLAIMER: WARM-O-RAMA: *Lap around the parking lot *Pyaramid Warm-Up: 30 ssh, 25 iron crosses, 20 merkins, 15 Russian Twist, 10 Squat Jumps, 5 Burpies 30 second agility jumps, 4 sets: side to side, front to back, scissor, and criss-cross THA-THANG: We got after it …
Swamp Fox 500
With both unseasonable temperatures and the reality of the P200 looming on this Monday morning, YHC emerged from the #Fartsack looking for a way kick start the week with a tall glass of #DRP. Nothing like speed work to get your mind right and give you the opportunity to breathe in some cool morning air. …
SwampFox 2-1-2018
Four faithful PAX showed up in the gloom to do some work. The cold morning air (33°F) quickly seemed to warm-up and what seemed like a relatively easy workout plan quickly got rather painful. The PAX pushed through the pain and completed the workout like real champions. If you missed it, you shouldn’t have… Warm-up …
A Mary CHRISTMAS to #SwampFox
Six gentlemen rose early Thursday morn knowing that to #Fartsack days ahead of Christmas would only wreak more 1st F havoc amidst the holiday season. And into that offering to the totem of consistency was poured respect and admiration by the fellow pax upon a welcome serving of Mary and misery… spelled out with cheer. …
Swampfox Field Trip
12 Pax took to the streets on a little field trip to AC Flora aka Battle. Conditions: 40 and clear Thang: Leave AO down Clemson to corner of Clemson and Forest Warm Up: SSH x 30 IC, IW x 20 IC, Squat x 20 IC, 5 Burpees OYO Run down Forest past Fern Fitness to …
Better to Get Wet at Swampfox than in Yer Fartsack…….
Speaking for myself here but maybe 5 others would agree? Well, the weatherman got it right, go figure. It wasn’t long ago we were all mumblechattering about how hot and humid it is at the Swampfox sweatbox, today we welcome the cold November rain…..just no Axl…. Lap around parking lot Circle up: SSH x25 IC, …
Better to Get Wet at Swampfox than in Yer Fartsack…….Read More »
Block Party @ #Swampfox
Circle up in Parking Lot for SSH x 25IC Run Lap around lot and go grab blocks and bricks (not enough blocks). Circle up for the following: 25 Curls IC 20 Incline Merkins on the Block 25 Big Boy Sit Ups 25 Squats with the Block 25 Big Boy Sit Ups 25 Pulse Ups …
The Magnificent 7 of SwampFox
7 Men answered the call, set the alarm, and got out the door to workout at SwampFox this morning. We got better. A good F3 boot camp morning is never regretted. Here’s what we did… Conditions: Dry 47 degrees, really nice The Thang Run to get bricks, circle them up, and take back off again …
The Swelter of #SwampFox
October isn’t supposed to be like this! The leaves should be turning. There should be a crispness in the air. A hint of winter on the breeze should filter through the gloom. Not so this morning. Today the gloom could have been cut into chunks and distributed like big hot ice cubes… except hot cubes. …
Swampfox Backblast
Warm up lap around the parking lot – circle up: SSH x 25 (IC) Merkins x 15 (IC) Squats x 20 (IC) Run to pick up blocks and bricks, run to side of field away from the school right next to blocks, place blocks down, run across field, up the hill, and place bricks next …
SwampFox Circuits ’round the Tree
It’s always refreshing to go back to the AO where F3 really took off for YHC. One of the best spots I’ve experienced out of many in F3 – so many good resources there for quality work. One of these resources is what we call the Tree of Life. It’s surrounded by a bench that’s …
A #SwampFox Summer Farewell
School’s already back in session for a few unfortunate souls but the rest of the F3Midlands district 2.0s will join the headlong race to Christmas season by this time next week. The freedom of summer is, sadly, drawing to a close. It was with this deadline in mind, and apparent questionable judgment, that the #F3MidlandsTour …
SwampFox Report for 6/29/17
Exit Crayton and jog down Coker stopping at Coker & Furman – 25 SSH IC Continue down Coker stopping at Wofford and Pine Tree Park – Run around the triangle and at each corner complete the following: 20 Mercans / LBCs / Squats 4 Sets Jog down Wofford and then halfway sprint to the stop …
30 pax usher in the new bricks at #Swampfox’s 4th Anniversary
What a four years for #Swampfox- The second AO of @F3Columbia and first AO to split from Brickpile. Great to see such good numbers this am and many faces from this past. Prom and YHC moved the bricks from the jungle and added a few more to new resting place and for the 4 year …
30 pax usher in the new bricks at #Swampfox’s 4th AnniversaryRead More »
Four Corners at Swampfox
Krusty’s second Q was stronger than his first. Humidity was at an all-time high and work was done. Run to front of school SSH x 25 IC Squat x 20 IC Russian twist x 20 IC Merken x 15 OYO Run to corner Bear crawl 4o yards then lunge walk to other corner of the …
#SwampFox Downtown
Ten of the more faithful among F3Columbia climbed out of the #Fartsack either in spite of the late night watching the Warriors snuff out the Cav’s hopes or because the NBA Finals couldn’t keep them up. Either way, YHC felt a tribute to the end of the basketball year was good enough reason to plan a whole …
Swampfox Hilly Beast 2.0
Conditions: 65 and Breezy. 4 Pax follow Kitty on a familiar #Beastly jog off the beaten path. This was basically a repeat of a Q YHC did back in February and it was only 5 degrees warmer today than in February. The Thang: In Parking Lot SSH x 30 IC Mosey out of parking lot …
Snuggles Soft at SwampFox
Jog to Citadel Park On the way Burpies 1×10 Side straddle hop 4 count x25 Burpies 1X10 Carolina Dry Docks 1×20 Flutter kicks 4 count x25 Jump Squats x10 Squats 1×10 Merkens 4 count x20 Jog 5min At Citadel Park Circuit x3 25 Merkens, 50 Freddie Mercurys, 25 squats (plank when finished with all 3 …
Swampfox Backblast
The THANG: Run to grab blocks, circle up in field by tree of life: .75 mile run 100 push-ups 100 squats (with blocks) 100 curl press (with blocks) 100 sit-ups .75 mile run Reps can be done in any order and number the man chooses, they just must add up to 100. After completing the …
Round n’ Round at SwampFox
YHC is not a popular Q. YHC has never been popular, even as a kid (though there are more than likely very good reasons for YHC’s lack of appeal) – call it a blessing and a curse. But, the phenomenal group that showed up this morning definitely bucked a lifelong trend of unpopularity that YHC …
Block Party @ #Swampfox
Warm Up: SSH X 25IC 6 Burpees OYO YHC decided to incorporate a small #Swampfox Service Project and relocate the blocks from the field to a more usable location around the Tree of Life. Grab a Block and Circle up at the TOL. Curls x 20 IC Monkey Humpers x 20 Big Boys x 25 …
#SwampFox Goes Shopping
Beautiful mornings and with an eye on summer, YHC felt the need for a road trip having stuck around home for spring break week. With 11 of the faithful in tow, therefore, we vacated the regular haunts of #SwampFox and spent a little time getting cozy with Forest Drive. Conditions: Warm & Dry (#Cantore was way …
Swampfox 4.6.17
Conditions: 65 and a little breezy 7 Pax ventured into the Gloom to find the storms had passed, but burpees were in the forecast. Thang: Warm Up: SSH x 25, LBAC Fwd x 20; LBAC Bwd x 20; Raise the Roof x 20; Squats x 20 all in cadence Run out of parking lot to …
Swampfox takes a road trip
YHC was a little under the weather this morning but that didn’t stop 8 faithful making the trip to get a little work done. Conditions: 55 degrees The Thang: 10 count of each – going immediately from one exercise to the next SSH IC x 10, Russian Twist IC x 10 Flutter IC x 10 …
Swampfox PT
Warm up jog around football field Workout was done over a 3/4 mile loop; once one round is complete rinse and repeat Start at goal line – 30 mercans / 30 squats sprint to 50 – 30 mercans / 30 squats sprint to goal line 30 mercans / 30 squats 2 hills – 10 burpees …
SwampFox Goes Shopping at Trenholm Plaza
10 PAX emerged from the #Fartsack on this second morning of spring in search of a way to #GetBetter. Arriving was YHC, who, in the midst of tapering for the P200, came ready to offer up his services to the PAX of #SwampFox following a gracious invitation from Prom. It was an honor to lead …
#SwampFox Fairgrounds
Back in the glory days of High School Football (yup, YHC was an outside linebacker if you can believe that) we did PT at the four corners of the field, each coach taking a corner and working us over until the whistle was blown. We players, in turn, ran between each corner or station verbally …
#SwampFox Report: 2-16-17
Conditions: 35 and Chilly Jog from Crayton to Citadel Park COP – Intersection of Furman & Converse SSH 20 IC Mercans 20 OYO Squats LBCs Citadel Park COP SSH 20 IC CDD 20 OYO Squats LBCs Exit Park to Citadel & Converse Citadel & Converse OYO 20 Each SSH/Mercans/Squats/LBCs Run to Chicora & Wofford OYO …
Swampfox Beastmode
Conditions: 60 and Breezy. 7 Pax follow Kitty on a #Beastly jog off the beaten path. The Thang: Mosey out of parking lot down Clemson toward Trenholm. Stop half way to Trenholm for warm up: SSH x 20 IC Imperial Walkers x 20 IC Squats x 20 IC Continue Mosey down Clemson and across Trenholm …
Full Campus Tour @ #Swampfox
Weather was perfect @ 50 Degrees The Thang: SSH x 15 IC Imperial Walker x 15 IC 10 Big Boys Run the big loop around school and line up at the 9 trees in front 9 Merkins at the first tree, 8 at the second, 7 at the third……all the way to 1 at the …
#SwampFox keeps it running….
11 faithful posted to #SwampFox for a guest Q appearance by YHC. Today’s workout was pretty simple on paper. Once underway, however, it proved to be a whole ‘nother story. The plan was to stay in the parking lot but the pax did anything but stay still. This is how to keep it running… Conditions: …
Circuit Fun at Swamp Fox
Jog 3min Burpies 1×10 Side straddle hop 4 count x25 Burpies 1X10 Carolina Dry Docks 1×20 Flutter kicks 4 count x25 Jump Squats 1×10 Squats 1×10 Merkens 4 count x20 Jog 3min to Citadel Park Circuit x3 25 Merkens, 50 Freddie Mercurys, 25 squats Run lap around park 1 burnout pullup set minimum 10 Plank …
Swampfox Meets Chelsea at the Park
Conditions: 40ish and misty. Perfect for a date. Kitty is no longer a virgin. YHC took the Pax on a date with Chelsea at Citadel Park with a few stops along the way. The Thang: Warm Up: Lap around parking lot and circle up SSH x 25 IC Squats x 2 not really in cadence …
The Swampfox Triangle
3 VERY faithful survived the post-National Championship game (and very chilly) gloom on Tuesday for the triangle up / parking lot snake workout. Conditions: 34, clear and cold, at least until we started running The Thang: Triangle up SSH x25 in cadence Merkins x10 in cadence LBCs x20 in cadence Line up at top of …
No Creativity At All at SwampFox
YHC has long lamented an earlier Q where we just didn’t have time to get in 500 merkins. Well today was the day. This morning was a cool 31 deg F, no wind and a starry sky. Just the right conditions to get the PAX moving and do a few merkins. This workout had no creativity on my part, …
Swampfox on the move
Perfect winter morning for a workout with 13 of the Swampfox faithful. Great mumblechatter and effort by the PAX. Always a treat. YHC lost the weinke somewhere along the way – but looked deep into the #gaiter for guidance. Below is what ensued… Conditions: 43 degrees, crystal clear skies (YHC dressed for 23 and wind) …
#HammerSwampFox Convergence Part II
18 dedicated men shed the fartsack and defeated Mother Nature for Part II of the Hammer and SwampFox convergence in Forest Acres. This home and away week long convergence was the brain child of Polo and it was a great way to spend New Year’s week. The numbers were good, everyone got to see the …
SwampFox and Hammer Convergence Part I Backblast
16 Pax showed up in the rain for Part I of the Swampfox and Hammer Convergence. Those who were unfamiliar with Swampfox got an intimate look at the swamp Conditions: Raining and warm The Thang: Warm up lap around the parking lot and down into the lower field (swamp) – run to pick up bricks and …
Rain can’t stop the Swampfox
4 faithful posted for a last minute Q substitution in the rain and humidity. While it was certainly wet, we managed to stay fairly dry and put in some serious block work. Conditions: Gloomy The Thang: SSH x 20 IC Squats x 20 IC Little Baby Arm Circles x 20 IC Merkins x 20 OYO …
SwampFox Report 12/17/15
YHC was honored to Q this morning as it was 2 years ago today he started F3 on a much colder morning. COP SSH 20 IC Squats 30 OYO Merkins LBCs Hold Plank Flutter Kicks 20 IC Mosey out of CMS and down to intersection of Furman & Coker – Partner Up Burpee Ladder Partner …
Penske Material at #Swampfox
15 men arrived in the Swampfox gloom to put in some real work. There was no #smalloffice to hide in. Conditions: Cool, Low 50s, still a little damp from yesterday’s rain. The Thang: From the COP, warm up lap around the parking lot. From there head over to the tree line on the edge of …
Visiting QIC settles a #Score at #SwampFox
15 faithful posted to the #gloom at #SwampFox for a last minute substitute QIC visit by YHC. With the injury bug still lingering a #score-esk workout was in order and despite the lack of running these guys experienced a full-body workout that should have left its mark. Great group at the #Fox and if you …
SwampFox Puts the Pedal to the Floor
Try this one sometime. It’s great fun for everyone. Conditions: PERFECT The Thang Parking Lot Warmup Lap COP SSH 20 IC Merkins 5 IC Catcher Squats 5 IC 10-1 Countdown Circuit 10 Merkins, 10 Squats, 10 Burpees, 10 SL Sit-up 9 Merkins, 9 Squats, 9 Burpees, 9 SL Sit-up 8 Merkins, 8 Squats, 8 Burpees, …
Preblast – 12hr Swamp Fox Adventure Race 3/19/16 #CSUAP
Gentlemen, it’s time see how much #CSUAP you can handle once Marines have gone home, the course markings taken down, and your breakfast wore off 8 hours ago. The swamp is waiting to see how well you can handle being thrown in the woods with a map and compass and need to proceed the next …
Preblast – 12hr Swamp Fox Adventure Race 3/19/16 #CSUAPRead More »
Block Party at #Swampfox
Recently, the Q’s have taken us off campus for some hill/running (assuming for Mud Run 2016 training). YHC decided it was time to slow it down and lift some coupons (cinder blocks) on the basketball court at Crayton. Luckily, all blocks survived the workout with no pax spiking the block at the completion of the …
Veterans Day Workout at Swampfox
AO Q Polo asked YHC to give the pax a workout to commemorate Veterans Day and 11 pax showed up to see what YHC had in store. They found a workout that was heavy on Merkins, Squats, and running. All told the Pax covered 2.9 miles this morning and completed over 200 Merkins and over 150 …
Swamp Fox Does Not Disappoint
YHC was greeted with a warm and quite humid welcome. Over the years I have realized that things are just harder here. The workouts never disappoint, the PAX is always ready to work, even the blocks are tougher…probably due to being constantly water logged. Just walking across the field was good mud run prep. …
Q-101 at Swampfox
A couple weeks back YHC got an email from Swampfox’s AOQ, asking if we could bring Q-101 to the pax. Since Swampfox use to be YHC’s home AO, the answer was a resounding yes. Scheduling issues pushed it back, but 10/22/15 was the agreed upon date. A lot has happened between that discussion and this …
SwampFox: The Cold Awakens
YHC was honored to Q this morning as we celebrate 3 years of F3 Columbia. Thank you to everyone that has helped with this outstanding organization. 10 Faithful broke out the winter gear and got better this morning with a good workout. Conditions: Clear and Cold (very nice) Parking lot of Crayton Middle School (CMS) …
#SwampFox Report: the hard work continues…
19 men posted to the crisp #gloom this morning for their Thursday #DRP delivered at the hands of YHC. It was phenominal to see such a nice size crowd at #SwampFox and everyone did their best to get some strong work done. McLovin made the trip over from #Thunder to join in the festivities and …
SwampFox Gets Back to Business
After a week that we would all like to forget (and no bootcamps), it was time for the PAX at SwampFox to get back to business and put in some hard work. It was clear that PAX showed up ready to get better. Conditions: 59 deg and clear. Nearly perfect! The Thang: Warm-up COP SSH …
Swampfox goes all the way down – slowly
My apologies for the late post!! Work has been crazy… Due to a last minute cancelation, the Fox was in need of a substitute Q. I was glad to see Polo’s email asking if I could fill in. Coming off of BRR I knew a lot of running was out of the question. Instead I …
SwampFox Backblast
Conditions: Refreshingly cool The thang: Run out the parking lot to the front of the school – COP: SSH x 25 IC Merkin X 20 IC Flutter Kick x 30 IC Squats x 20 IC Run to the side of the school and partner up: Partner Ladder Merkins (1:10) Partner Ladder Squats (1:10) Sprints to …
Score Style workout at Swampfox
One member of the Swampfox pax has been out of commission with shin splints so YHC decided to invite him back with the promise of no running- thus a Score Style workout was developed for this morning. Just because no running is involved doesn’t mean a good beat down didn’t occur. And yes, suicides were …
Swamp Fox
Work out: 1 mile run to Citadel Park: 35 – LBC, Situps, Mercans, Russian Twists, Rocky Situps, 20 Wide Arm Mercans, 10 Close Hand Mercans, 35 Dips, Squats, 10 Pullups Repeat Increased each rep by 5 Repeat increased each rep by 5 3/4 mile run back to park
Swampfox Extends a Warm Welcome to Costanza
T W E N T Y __ T H R E E pax gathered at the Swampfox this morning. For some, this was their first experience with Costanza on the Q, for others, it was the second time in the same week. Hard work followed, we didn’t slow down, we pushed through. These men put …
SwampFox Shoulder & Abs Burnout
Conditions: 71 deg F and slightly lower humidity The morning was not quite the muggy sauna the PAX has become accustom to, so it was almost (but not quite) crisp. Most of the PAX was still feeling the pain of Splinter’s Tuesday beatdown. Nonetheless, everyone came to do some work. Today’s venture involved two circuits …
Return to Swamp Fox
YHC returned to lead the SwampFox Pax for the first time in a while. It was good to see they still bring it with the best of em. 9 Pax posted for park trip with some work along the way. Conditions: Hot, Wet, Summer The Thang: COP Baby arm circles x20 both ways High knees …
Swampfox backblast
Conditions: Humid The Thang: Run out of Crayton and down Clemson to corner of Clemson/ Chicora – Circle Up SSH x 20 (IC) Merkins x 20 (IC) Flutter Kicks x 30 (IC) Squats x 20 (IC) Run to the low ground on Chicora – Dueling Hills – Round 1: Sprint up Chicora to Chicora/Clemson – …
SwampFox: Lets take a lap to get some air flowing!
Conditions: Brutal Humidity Jog to Citadel Park COP 10 Burpees 30 Squats 30 Merkins 30 CLBCs Flutter kicks when finished 30 Squats 30 CDDs 30 Russian Twists – count one side Flutter kicks when finished 10 Burpees 20 Squats 20 Merkins 20 CLBCs Flutter Kicks when finished 20 Squats 20 CDDs 20 Russian Twists – …
SwampFox: Lets take a lap to get some air flowing!Read More »
Swamp Fox
.5 mile run to Citadel Park Abs: LBC, Situps, Squats, Freddie Mercury, Rocky Situps: sets: 30-25-20 5 pullups after each set .25 mile run Upper Body Mercans, Dips, Wide Arm Mercans: sets: 30-25-20 10 lunges after each set Converse hill Run up and down hill: Top of Hill 20 Mercans, Bottom of hill 20 LBC …
A #SwampFox Audible
#SwampFox has been exceedingly swampy of late. Whether it’s the blistering heat that has driven the Crayton groundskeepers to leave the sprinklers on 24/7 or the converse summer lack of attention, the football field at Crayton is a bog. Soon we may see marsh grasses rising up out of the turf. Noting the exceptionally nasty conditions, YHC …
SwampFox meets the BattleLoop
YHC always has a great time taking it back to where I started, #SwampFox. Lot of familiar faces, as well as a lot of new ones. Plenty of effort put forward by everyone this morning. The guys at #Swampfox can hang with any AO around….. The Thang- Start at Crayton, run toward AC Flora stop twice along …
SwampFox Endures Murderer's Row
24 Men arrived invigorated from the weekend and unintimidated by the SwampFox “Murderer’s Row” of a Q rotation to take on the best of what our AO can dish out like no other – “The Pavers,” “The Tree of Life,” and the always crowd-pleasing “Hamburger Hill.” What was touted this week as an inhumane string …
#SwampFox Paves the Greenbriar Neighborhood
21 men posted in balmy weather after Tuesday’s frozen tundra and celebrated Tuesday’s temperatureX2 by revisiting the long lost #Paversn’Slabs for a BrickPile-esque beat down at the hands of Chaser. Because of the chronically wet football field as they try to get winter rye to grow we have not spent hardly any time with our …
Snuggles Tricks and Treats #SwampFox into Circuits and Sprints
14 men ventured into the gloom at #SwampFox to meet Snuggles and his bag o’ tricks for a Halloween workout sans yours truly out with a chronically sore hamstring (sore hamstrings must be contagious…14?). The word on the street though is that Snuggles showed up dressed either as a pumpkin or a clown as it …
Snuggles Tricks and Treats #SwampFox into Circuits and SprintsRead More »
#SwampFox endures 45 minutes of Adrian
20 pax moved into the gloom and endured a workout better suited for Rocky than Adrian. Adrian is named after a meek and mild, pencil-necked, geek-looking woman who remained at Rocky’s side through thick and thin (at least through the first four movies). Our Adrian may need to be renamed as the workout at #SwampFox …
#SwampFox: Reynolds on the Q
22 men braved the “cold” for a workout this morning and got a bit more than they expected…actually three times more than they expected. Due to the passing of Libby James, the grandmother of Chaser, Splinter and Okra, they all happened to be in town this morning and led a three-way, full court press, ping …
Rounding the Bases Swampfox Style (Carrying Concrete Slabs)
QIC: Carry the slab around the bases, stopping at each for side work. Each base has an orange cone marking it. PAX: Cone? I don’t see any cone. Are there cones out there? Turns out there’s Dark, Really Dark, and then there’s Swampfox at 0545. The 23 Pax were undetered however and struck out in to …
Rounding the Bases Swampfox Style (Carrying Concrete Slabs)Read More »
Stains abound at #SwampFox after Mud Run training session.
21 men appeared in the gloomy gloom this morning at #SwampFox for a comeback Q delivered by the concensus F3 Columbia Comeback Player of the Year, Stain, who had knee surgery only a few short months ago. Did I mention he also did the Mud Run on Saturday? What was your excuse again? Stain would …
Stains abound at #SwampFox after Mud Run training session.Read More »
#SwampFox Goes on a MudRun Prep Indian Run
19 men appeared in the #SwampFox gloom and set off on a 2 mile #DoubleApplesauce #RingRun around the college streets with 6 pain stations mixed in for a mini-Mud Run warmup. Conditions: 56 with 90% humidity. #chilly THE THANG: COP SSH X 25 at COT Merkins x 10 Begin 2 line Ring Run with continuous …
#Thunder borrows #the300workout from #SwampFox
16 pax ventured into the gloom at #Thunder knowing full well that we were short on QIC volunteers for the day. In a pinch we borrowed the 300 Workout from Swamp Fox. Not to worry Chaser, YHC promises your workout was well received and will be returned in even better condition than it was …
Trip To #CircuitCity Leaves #SwampFox Feeling The Burn
19 men showed up expecting rain but were pleasantly surprised by dry ground (in most places) and a cool breeze. A less pleasant surprise was that Splinter had the Q and an even less pleasant surprise was that a workout that began slowly escalated quickly until it just kinda got outta hand really. Conditions: 67 …
Trip To #CircuitCity Leaves #SwampFox Feeling The BurnRead More »
#SwampFox Discovers No Shutdown for Fannie Mae
17 men gathered in the gloom hoping that perhaps the government shutdown meant that someone named Fannie Mae would be vacationing on tax dollars rather than preparing for a F3 Q. They were mistaken as Fannie packed an hour’s worth of work into 45 minutes. Conditions: 59 with 95% hummidty. THE THANG: COP SSH 4ct …