• When: 08/11/2015
  • QIC: Splinter
  • The PAX: Polo, Chaser, LeVar, Korn, Spread, Prom, Krusty, Strom, ChooChoo, Furlough, Stent, Fountainhead


Nothing to See Here, Just a Little Early Morning Pain

Always good to be back at SwampFox. Here’s what we did…

Conditions: Muggy, little rain
The Thang

Opening COP

10-1 Squat and Merkin Countdown
10 Squats, 10 Merkins,
9 Squats, 9 Merkins, etc…
(emphasis on form from the outset)

Brisk Run to Citadel Park
Run to far end of Park on Converse

The Triangle
Round 1
Bear Crawl from stop sign to stop sign (about 50yds)
Sprint to top corner of park at Chicora
10 Merkins IC (20)
Backwards Run 70yds to parking sign,
turn and run to intersection (about another 50yds)
Go into Park: do 10 Pull-ups, 20 Dips
10 Squats IC (20)

Round 2
Bear Crawl from stop sign to stop sign (about 50yds)
Sprint to top corner of park at Chicora
15 Merkins IC (30)
Backwards Run 70yds to parking sign,
turn and run to intersection (about another 50yds)
Go into Park: do 10 Pull-ups, 20 Dips
15 Squats IC (30)

Round 3
Bear Crawl from stop sign to stop sign (about 50yds or more)
Sprint to top corner of park at Chicora
20 Merkins IC (40)
Backwards Run 70yds to parking sign,
turn and run to intersection (about another 50yds)
20 Squats IC (40)
Go into Park: do 10 Pull-ups, 20 Dips

Indian Run back to COT

Mary:
In & Outs 10 IC
SL Sit-ups 15 oyo
Russian Twists 20 2ct oyo
Chaser LBCs 20 IC
x2

Repeat Opening COP #crowdpleaser
10-1 Squat and Merkin Countdown
10 Squats, 10 Merkins,
9 Squats, 9 Merkins, etc…

COT
BOM: Splinter

Moleskin:
– Pax were challenged this morning by this workout and showed great perseverance. There was zero rest time built in to this one, it worked like an AMRAP but all sections and reps were done together – in cadence is tougher on a group. Great job pushing through.

Announcements:
– HDHH: Hump Day Happy Hour Weds. at Henry’s on Devine
– Thursday Standing Lunch: moved to Salsarita’s on Gervais

– 8/29 Options: Woodshed Convergence (all AO’s) 7am at Meadowfield Elem. Gym, The Wall be ready for a run to Woodshed that day
OR
Stomp The Swamp 5k at River Bluff, post at a Graveyard/Crypt workout for #DoubleDown Award Category opportunity – go to runhard.org to register

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