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 anniversary, we decided to take the pax off campus to a hill we haven’t used in a while…Woodleigh. Running with bricks make the jog not nearly as much fun…
Conditions- Not as hot and humid as last week
The Thang:
Disclaimer
COP by Tree of Life
Polo- SSH 25X IC
Prom- Squats 25X IC
Polo- 10 Burpees
Prom- IW- 25X IC
Run and grab pavers or bricks
Run to Clemson with Pavers above head
Right on Clemson to bottom of hill-
OYO- 10 Merkin rows/15 Vups/20 Squat Presses
Air chair while waiting with bricks out
Run to top of converse with bricks up
Rinse and Repeat- OYO- 10 Merkin rows/15 Vups/20 Squat Presses
Flutters while waiting
Flutter Kicks- 30X IC with pavers up
Squats- 15X IC
Run to corner of Woodleigh and Wittering with Bricks up for two different times
Partner up- Partner A- Run to bottom of hill with 10 close grip hand release merkins and back
Partner B- Step back lunges with curls
Flapjack-
Rinse and Repeat.
Partner up- Partner A- Run to bottom of hill with 25 BB Situps and back
Partner B- Overhead presses with bricks (very rough)
Flapjack-
Rinse and Repeat.
Back to AO with one stop for Little Baby Arm Circles
Back to COT led by Prom
BOM led by Chaser
Moleskin- great to have such good numbers. Looking forward to many more years at #swampfox
Apologies to Prom for my portion taking longer and not giving him his time on way back. Great leadership from him the past 7 months
Announcements- July 4th Convergence at Legion at 7:00 AM
Pine Island- OGM cookout on Friday
See Fhead for Strong Dads, Strong Daughters Workshop- Next one is Tuesday, July 11th at Drip at Five Points at 800 AM