YHC with the Swampfox Q today and I wanted to limit the reps on some of the exercises but push ourselves at the same time. All it takes is finding the right exercise to get this done.
Conditions- 42 and nice
The Thang-
At Crayton
SSH 10X IC
Imperial Walkers- 20X IC
SSH Burpees 20XIC 8 Burpees
Squats 10X IC
Merkins 10X IC
Off to Citadel Park via Converse
20 Hand Release Merkins
15 Catcher Squats
10 Vups
Run two blocks
20 Hand Release Merkins
15 Catcher Squats
10 Vups
Circuit
Three groups
1’s- Go across monkey bars 2-3 times; 2’s- one legged squats, 3’s- Russian Twists- 45 seconds per station
Rinse and Repeat
20 Hand Release Merkins
15 Catcher Squats
10 Vups
The Triangle
10 Burpees
Run to stop sign- 20 BB Situps
Bear Crawl 30 yards
Run to park entrance- 30 Merkins
In parks- 40 Step-ups
10 pull-ups
Round of Mary
Chaser LBC’s- 30X IC
BB Situps- 30 OYO
Flutter Kicks- 30X IC
20 Hand Release Merkins
15 Catcher Squats
10 Vups
Back to Crayton with stop for
20 Hand Release Merkins
15 Catcher Squats
10 Vups
Two block all out sprint to Clemson
Mosey to COT
30X IC Flutter Kicks
COT, BOM, and Devo by Polo
Announcements –
– Christmas Party Dec. 15th … see e-mail for details. Need to e-mail McLovin – [email protected]
– Home and Away with Hammer. 12/29 at Swampfox. 12/31 at Hammer
– No Christmas Workouts.