11 pax entered the gloom of Swampfox for some block work with emphasis on form. Instead of having the whole pax do the same reps with blocks, YHC wanted the pax to focus on form and complete either 15, 20, or 25 reps. Some blocks are heavier than others so we rotated around the circle every two exercises so all enjoyed the pain with the heavier weight.
More humid as the workout progressed with Citadel park becoming a sauna.
Mosey to football field for some block work.
Cusak 100 yards to other end of the field.
SSH 20X IC
IW 20X IC
LB Arm Circles while given directions
3 sets of four exercises- Curl Press, Mt. Climbers (all 20X IC), Goblin Squats, Merkins with one hand on, both hands on, one hand on). 15, 20, or 25 reps.
LBAC while pax completed each exercise with a SSH 10X IC mixed in
Run to Citadel Park. Bear Crawl 30 yards en route.
8 minutes- first 4- 5 pull-ups, 10 pushups, 15 Chaser LBC; last 4- 5 pullups, 10 squats, 15 Chaser LBC’s
Russian Twists- 20X IC
Run back to Crayton. Bear Crawl 30 yards en route.
One more set of Curl Press, Mt. Climbers (all 20X IC), Goblin Squats, Merkins with one hand on, both hands on, one hand on). 15, 20, or 25 reps.
Merkins 8X IC on blocks.
Put up blocks
COT and BOM led by Polo
Great to have Hacker and Krusty back out there with us. We are going to get back to the 15-18 range…trust me.
Thanks Michelle for speaking up during the first COP- let’s keep the cadence voices up.
-#TheBull on FIRE! In honor of September 11th, Backdraft & Spot have something special planned for the Monday beforehand (9/7/15 – Labor Day). The #ConcreteBeast will be taken over by the men of our fire department simulating what our brave men do on a daily basis going up and down stair towers will full fire gear. You won’t want to miss this.
-F3 Columbia Convergence set for August 29th at #Woodshed starting at 0700 (along with #Score and the #Wall). #Dawnstrike hits the #Woodshed in tank tops at 0600. #bethere
-#IronYard/Anchor Convergence is set for August 28th at Riverfront Park at the Canal. See @TyerKevin for details.
-Little Mountain Half-Marathon: BRR prep or Big-Ole-Red-Pill
– See Robber for ways to contribute to a family in need. See BB.