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Groundhog Day at #SwampFox: "Do Not Stand Up"

14 frisky football fans (including 1 FNG who #un-assed during the downhill bear crawls and is thus unnamed here) entered the gloom Thursday morning for a pre-game workout and suddenly found themselves not allowed to stand up…Huh?

Conditions: 73 with 87% humidity

THE THANG:
Mosey to Football Field Center
SSH x 25 then everyone into Merkin Position. Do not stand up until the workout is over. (Pax 1: “Huh?”. Pax 2: “What tha fuh…” Chaser: “Yep” #crowdpleaser)

Merkins x 10 (2ct)
LBCs x 20 (4ct)
Merkins x 10 (2ct)
LBCs x 20 (4ct)
Wide Arm Merkins x 10 (4ct)
Flutter Kicks x 25 (4ct) low and slow
Diamond Merkins x 10 (4ct)
Flutter Kicks x 25 (4ct) low and slow
Merkins x 10 (4ct)
Russian Twist x 15 (slow 4ct)
CDD x 15 (4ct)
Superman/Aquaman x 3 each 30 seconds (6 (total)
Staggered Arm Merkins x5 each way (4ct) (Left hand up, right hand back (approx 1 foot back), switch after 5)
Superman/Aquaman x 3 each 30 seconds (6 total)
Dancing Merkins x5 each way (4ct) (hands in diamond merkin position, slide left hand out to merkin, down, back up to center, slide right hand out to merkin, down, back up to center is 1)
Low Plank/High Plank (2:00 total)

Bear Crawl to form line at the 50 yard line
Bear Crawl to Goal Line
Bear Crawl form line a bottom of #HamburgerHill

Circuit x 3
Bear Crawl up #HamburgerHill
15 Freddie Mercury (4ct)
Bear Crawl down #HamburgerHill (this was without a doubt the hardest part of the workout. bear crawling down a 12% grade is no joke)
10 Knee Bounce Merkins (2ct) (on knees, fall forward, catch yourself into a Merkin and explode back up to standing on knees)

Partner up in two by two line at goal line:
Bear Crawl race 40 yards
Plank and crawl to start while waiting turn
40 yards races x 3

STAND UP!
Mosey to COT

COT
Ball of Man led by Strom

Moleskin:
– Fun, different, workout. 170 total merkins and the pax never rose above their knees for 45 minutes. Alot of core/shoulder strain there. This is what happens when Chaser gets an idea and stews on it for a month.

– Go Cocks.

Announcements:

AmFibious 5k is 9/2. We’re expecting a big crowd (as in potentially over 100). If you still want to participate just let Fountainhead know. ([email protected]) Look for AT LEAST one email with additional details coming over the next few days.

NO NORMAL AMBLE WORKOUT ON MONDAY. COME TO THE AMFIBIOUS 5K.

Governor’s Cup is 11/9. Commit now and work with Amble to get trained up. Plenty of time. Sign up with our discount code after 9/1.
We’re going to start listing the current commits:
THE TWELVE AMBLERS:
Chaser
SubPrime
FountainHead
Bubbles
Snuggles
Drive-by
Kitty
8-mile
Yellow Cake
Detour
Kim Jung
Slumdog

Who else? You’ll never have a better shot at achieving this goal. F3 Columbia is here to help you to the next level.

3rdF efforts are under way. TB is taking a leadership role. Contact him if you’re interested in helping out and be looking for announcements soon for a evening Bible study. ([email protected])

0 thoughts on “Groundhog Day at #SwampFox: "Do Not Stand Up"”

  1. Nice Q, Chaster – my arms are still quivering

    I think Slumdog and I have EH’ed Boucher into the Governor’s Cup. Add him to the list and he’ll have to do it.

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