Perfect morning to workout- 61 in the end of January and the mid-workout rain didn’t bother the Swampfox crew a bit. The blocks though…yes, these are still heavy as hell.
Conditions- Perfect, even with rain
The Thang:
Leave AO to Citadel Park via Converse.
First Intersection Warm-up
SSH 10X IC
IW 10X IC
Mercans 5X IC
Squats 5X IC
Burpees 5
Next Intersection
15 Hand release Mercans
15 Jump Squats
15 Vups
2X
Off to Citadel Park where the heavy blocks were waiting for us
Pull-ups 10 OYO
Partner up with Block-
Partner A- 20 Curls; Partner B- Low Plank- Flapjack.
Rinse and Repeat with 15 reps and 15 reps (3 Rounds Total)
5 Pull-ups
Partner A- 20 Block Mercans; Partner B- Low Plank- Flapjack.
Rinse and Repeat with 15 reps and 15/10 reps (3 Rounds Total)
5 Pull-ups
Partner A- 20 Curls; Partner B- Low Plank- Flapjack.
Rinse and Repeat with 15 reps and 15 reps (3 Rounds Total)
5 Pull-ups
Partner A- 20 Block Mercans; Partner B- Low Plank- Flapjack.
Rinse and Repeat with 15 reps and 15/10 reps (3 Rounds Total)
5 Pull-ups
Partner A- 25 LBC with block on chest; Partner B- Flutters- Flapjack.
Rinse and Repeat with 25 reps and 20 reps (3 Rounds Total)
5 Pull-ups
Partner A- 20 Goblin squats wit blocks; Partner B- Air Chair- Flapjack.
Rinse and Repeat with 15 reps and 15 reps (3 Rounds Total)
5 Pull-ups
Partner A- 20 Block Presses; Partner B- Low Plank- Flapjack.
Rinse and Repeat with 15 reps and 15 reps (3 Rounds Total)
5 Pull-ups
Leave Blocks at Park- Back to AO; 1 minute Wall squats
20X IC Mercans
1 minute Wall Squat
COT/BOM
Annoucements- Keep supporting F3 Camden this weekend.