• When: 01/19/16
  • QIC: Nelly
  • The PAX: Polo, Furlough, Snowbird, Pony, Fade-to-Black, Big Worm, Strom, Sheets, Kitty, and Krusty


Conditions: Cold, Clear, and Still

11 Pax endured the cold conditions this morning to get some work in. As YHC types, his hands are slowly getting back to normal (borderline frostbite).


Warm-up lap around the parking lot

SSH x 25 IC

LBAC – forwards and backwards x 15 IC

Overhead Press x 15 IC

Carolina Dry Docks x 15 OYO

Merkins x 15 OYO

Wide-Arm Merkins x 15 OYO

Diamond Merkins x 15 OYO

BB Sit-ups x 15 OYO

LBCs x 15 OYO

Flutter Kicks x 15 IC

Squats x 15 IC

Lunges x 15 each leg OYO

Calf Raises x 15 OYO

Lap around the parking lot

Rinse and Repeat the above circuit with 10 reps per exercise

Mosey to Citadel Park with Pain Stations along the way

Converse and Furman:

BB Sit-ups x 15 OYO

LBCs x 15 OYO

Flutter Kicks x 15 IC

In park:

Abs circuit above

Partner up for partner work – 100 total reps, split between partners

Merkins w/ plank between sets

Squats w/ air-chair between sets

LBCs w/ 6-inches between sets

Mosey back to COT w/ pain stations along the way

Clemson and Converse:

Abs circuit above

Mosey back to COT


Lots of races going on and coming up in the next couple of weeks.

Dealer’s Choice at #SwampFox Tuesday 1/26/16

Strom on the #Scramble Q tomorrow morning (6, 4 and 3 mile route options)

#BOM – Nelly

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