18 dedicated men shed the fartsack and defeated Mother Nature for Part II of the Hammer and SwampFox convergence in Forest Acres. This home and away week long convergence was the brain child of Polo and it was a great way to spend New Year’s week. The numbers were good, everyone got to see the best of these 2 outstanding AOs, and work was done. We’ve all got a busy day ahead of us so let’s get to it!
Weather – 66 degrees, 95% humidity, extremely wet, but no active rain
Disclaimer – Ironclad!
The Thang
Warm up lap around the parking lot, tricking the PAX into thinking we were going off campus, and then get bricks. Just enough bricks for 18 PAX. Mosey to sidewalk in between playground and shelter and put bricks down.
To playground for the 1st circuit
- count off in 1s, 2s, and 3s
- 25 pull-ups
- 50 iron cross
- 75 LBCs
- Complete in 5 back to back sets of 5-10-15 with 1s starting at pull-ups, 2s at iron cross, and 3s at LBCs
- Low plank while waiting on the 6
Mosey to nearby tennis courts for modified suicide so as to not waste too much time on running today
- start at end line, sprint to end of 2nd court, back to end line, sprint to end of 4th/last court, back to end line
Mosey to bricks for the 2nd circuit
- 100 curls (count 1 side)
- 50 Russian twists (count 1 side) with 1 brick
- 50 big boy sit-ups with 1 brick
- Complete in 5 back to back sets of 20-10-10
- Splinter calls flutter kicks while waiting on the 6
Mosey to tennis courts for 2nd modified suicide
Mosey to playground for a repeat of the 1st circuit
- 25 pull-ups
- 50 iron cross
- 75 LBCs
- Complete in 5 back to back sets of 5-10-15 with 1s starting at pull-ups, 2s at iron cross, and 3s at LBCs
- Low plank while waiting on the 6
Mosey to tennis courts for 3rd modified suicide
Mosey to bricks for the 4th circuit (#crowdpleaser X 3)
- 100 merkins on bricks
- 50 Russian twists (count 1 side) with both bricks
- 50 big boy sit-ups with both bricks
- Complete in 5 back to back sets of 20-10-10
- Splinter calls flutter kicks while waiting on the 6
Mosey to tennis courts for 4th modified suicide
Mosey to playground
- 25 pull-ups however you can get them done
- Air chair if you have to wait
Put up bricks. Mosey to COT. Time!
Moleskin
Solid work by the PAX. Sheets did a good job of smoking our shoulders, neck, and legs on Tues with blocks and Hamburger Hill. I finished the rest of the body off with circuits focusing primarily on pull-ups and abs. The bricks help make the ab work a bit tougher. The rest periods were the modified suicides. I’m just now catching my breath from this one.
The Convergence was success. A lot of the Hammer PAX have fond memories of SwampFox as that is where many of us took in our 1st F3 workout. A great group of men at these 2 AOs.
Count-o-rama
Name-o-rama
Announcements
Charlotte New Year’s Day Convergence – Fri, 1/1/16, meet at Dreher at 5AM for caravan, bootcamp at 7AM, check with Chaser for details
Misson Convergence – Sat, 1/2/16, 7:30AM (I believe), Finlay Park, coffeeteria afterwards at the Oliver Gospel Mission at Taylor and Assembly, check with Robber for details, NO OTHER BOOTCAMPS ON SAT
The Wall Trail Run – Sat, 1/2/16, Sesquicentennial Park in Northeast Columbia, 4 mi and 8 mi options, meet at Polo Park, 730 Polo Rd, Columbia, SC at 7AM, run will start as soon as the light allows, see Promo for details
BOM Prayer – Misfire
Prayers for Splinter’s coaching and teaching colleague at River Bluff HS that was just diagnosed with colon cancer that has spread to his liver
Prayers for Duckie’s dad who is in hospice
Have a safe and happy New Year men!