• When: 2017-11-09
  • QIC: Spread
  • The PAX: Spread, Tatertot, Secondhand, Fountainhead, Sheets, Levar


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, Squat x25 IC, Front arm/side arm raise x25 IC, Mercen X25 OYO
  • Suicide fun under the walkway:  10 mercens, 2nd pole-10 mercens, back to start, 4th pole-10 mercens, back to start, 6th pole-10 mercens, back to start, 8th pole-10 mercens, back to start, 10th pole-10 mercens, back to start, maybe 12th pole…..flutters x10 IC
    • Repeat suicides with 10 lunges per leg each stop……baby arm circles x20 IC
    • Repeat suicides with 20 air jump rope each stop
  • Lap around parking lot
  • Tree of Life:  Partner Up:
    • Partner 1 flutters at bottom of hill while P2 runs up hill to wall and does 10 burpees, back down hill – Partner 2 flutters while P1 runs up hill……10 burpees
    • Then 8 burpees…..6 burpees…..4 burpees…..2 burpees…..back up hill
  • On a line:  side ski hops x40, then front/back ski hops x 40
  • Back to walkway:  One end 10 jump squats, run backwards to far end and 20 mercens, run sideways to other end and 30 Freddy Mercury, run sideways to other end and 10 jump squats
    • Rinse and repeat
  • Tree of Life again:  Partner Up:
    • Partner 1 dips on benches while parner 2 runs up hill to wall and does 10 BB sit ups, back down hill – P2 dips while P1 runs ups hill…..10 BBSU
    • Then 8 BBSU…..6….4…..2….back up hill
  • 30 second wall sit
  • Run to far end of parking lot, most of what you got back to COT
  • Done