• When: 01/26/17
  • QIC: Polo
  • The PAX: Polo, Venti, Prom, Subprime, Kitty, LeVar, Furlough, and Snowbird


Blocks with a Chance of Rain

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.

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