• When: 09/22/15
  • QIC: Mulch
  • The PAX: Mulch, Polo, Michelle, Furlough, Sheets, Krusty, Korn with a K, Stent, Nelly, and Strom


AMRAP anyone?

10 pax braved the flood of the century from the prior night to make it to Swampfox for Mulch’s AMRAP Beatdown. Good crowd and better mumble chatter today at the Fox.

Conditions-
65 and slight drizzle

1. Circle up
– 20 ssh
– 20 squats
– 20 lunges
– 25 Merkins
– 20 mountain climbers
2. Indian run to Furman and Converse
– 30 squats
– 30 lunges
– 30 Merkins
– 30 mountain climbers
3. Indian run to park
3 groups – AMRAP – 60 sec
1 – sit-ups
2 – pull ups
3 – merkins
90 sec, 60 sec
20 Solo iron cross
20 Lbc
2 minute Plank- up/down
4. Indian run back to Furman and Converse
– 30 squats
– 30 lunges
– 30 Merkins
– 30 mountain climbers
5. Indian run back to wall
– air chair 2 miinutes
-30 merkins

Sprint to COT
BOM/COT led by Polo

Annoucements: Dealer’s Choice on Thursday at Swampfox- be ready to call out a 5 minute sequence. Mud run signup extended to 10/3.

Need Mudrun Training? The Triangle debuts on Thursday, 10/1. Swampfox’s Quarterly workout.

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