F3 Columbia Bootcamp Group; Men of family and fellowship working hard to make each other better; Crayton MS, Tuesday/Thurday at 0530
AO: swampfox Q: Kitty PAX: Leprechaun, Kilt, McLovin, McNugget, Polo FNGs: None COUNT: 6 WARMUP: Dealers Choice THE THANG: Kitty: Warm Up and Block work Polo: Mosey to front of school. 3 rounds Clap Merkins, Dips, Step Ups x 20 reps each. Few laps with Burpees (defying the ban on burpees) and Diamond Merkins McLovin: …
AO: swampfox Q: Leprechaun , Kitty PAX: SweetTart, BunkBed, Collar, Ramblin Man, McLovin, Billy Bob, Polo FNGs: None COUNT: 9 WARMUP: 10 SSH IC 10 IPW IC 10 Squats IC 15 Carolina Dry docks 15 Burpees THE THANG: Mosey to pain station 10 merkins 10 big boys 10 squats 5 Burpees Mosey to pain station …
AO: swampfox Q: Leprechaun PAX: BunkBed, Stent, Billy Bob, Collar, McNugget, Ratatouille FNGs: None COUNT: 7 WARMUP: Run a lap around Trenholm Plaza Parking lot. THE THANG: 30 minute HIIT workout PAX complete a round of the following: 11 Burpees 11 mountain climbers 11 jump squats 11 Big Boys 11 Carolina Dry Docks Run a …
AO: swampfox Q: Ramblin Man PAX: Leprechaun, Kilt, Polo, Stint, None FNGs: 1 None COUNT: 5 WARMUP: mosey to Converse Hill In Cadence x 15 SSH Squats Through the Tunnel Mosey down the hill Merkins + BBS x 15 Mosey up Hill Merkins + BBS+ Lunges x 15 Head back and grab blocks. THE THANG: …
AO: swampfox Q: McNugget PAX: Billy Bob, SweetTart FNGs: None COUNT: 3 Conditions: 53 and dry under the perfectly placed awning. The Swampfox pax must have forgotten there was plenty of covered space at their AO. Warm up SSH IC x 20 5 count merkins IC x 10 5 count squats IC x 10 Imperial …
AO: swampfox Q: Kitty , Sheets, Kilt, Stent PAX: Nelly, Polo FNGs: None COUNT: 6 WARMUP: No sign of Strom. Kilt took Warm up THE THANG: Ran by Strom’s house no signs of life did some running and pain stops ANNOUNCEMENTS: Leprechaun elected AOQ for life. Congrats! COT: Kilt.
AO: swampfox Q: Leprechaun PAX: Kilt, Nelly, Strom, Krusty, Stent, Kitty, Sheets, Polo FNGs: None COUNT: 9 WARMUP: Mosey to Crayton to wait on Polo. SSH IC Merkins IW Squats THE THANG: Mosey to Citadel park with a couple of pain stations. BLIMP Broke into 2 groups One group ran while the other performed exercise. …
AO: swampfox Q: Nelly PAX: Collar, Krusty, Leprechaun, Sheets, Kilt FNGs: None COUNT: 6 WARMUP: Imperial Walkers, Squats, Merkins, LBACs, lap around St. Martin’s and grab blocks THE THANG: Mosey to Crayton parking lot for the following circuits: 20-15-10 Curls-Overhead Press-Block Merkins Five 25-yard sprints 20-15-10 Calf raises w/ blocks-Goblet Squats-Dead Lifts 20-15-10 LBCs-BB Sit-ups- …
AO: swampfox Q: Kitty PAX: Nelly, Leprechaun, Sheets, Polo FNGs: None COUNT: 5 WARMUP: Yep THE THANG: Worked our way to Atascadero then to Idalia Park then home. 2 miles covered ANNOUNCEMENTS: Ramble convergence. COT: Yep
AO: swampfox Q: CESS PAX: Leprechaun, Kitty, Kilt, Collar, CESS, Polo FNGs: None COUNT: 6 WARMUP: jog to the blocks move under cover THE THANG: 5 rounds 10 SSH IC 3 Burpees 5 rounds 1 minute wall squats 20 curls 15 merkins 5 rounds 10 Bonnie Blairs 15 curls 20 military press Take a lap …