F3 Columbia Bootcamp Group; Men of family and fellowship working hard to make each other better; Crayton MS, Tuesday/Thurday at 0530
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 …
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 – …
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 »
.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 …
#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 …
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 …
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 …
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 …
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 »
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 …