It has been since February for the 300 workout to make an appearance at Swampfox. As mentioned by the pax, “variety is a good thing,” but rinse and repeat was in store for today. Good work by the 11 pax.
Conditions- too damn warm to be Christmas
The Thang
COP
SSH 25X IC
IW 20X IC
Squats 15X IC
LBAC forward and back- 20X IC
Lap around parking lot.
Then with four stations in front of the school, church, back corner of school, and near breezeway,
25 Merkins OYO
20X IC 4 count LBC
12 Burpees OYO
20X IC 4 count Flutters
2 times at each station. 20X SSH IC at end of second round
That equals 200 Merkins and 96 Burpees…of course 4 very, very slow Merkins with hold at bottom to wrap up this portion.
Then Lunge walk 20 yards with 10 Diamond Merkins, 20 CDD, and 30X IC Russian Twists Mixed In
200 yard sprint back to COT
COT and BOM led by Polo
Great Devotion by Michelle
Annoucements-
Swampfox and Hammer convergence. Home at SF on 12/29. Away at Hammer on 12/31. No SF workout on 12/31.
Welcome FNG Fade to Black- Erik Carlson. Video Photographer- works on sports documentaries- they usually end with Fade to Black. Personally, too cool of a nickname. He got lucky.
Rest stolen from Pondo- and this made me laugh.
Announcements: Just call HeeHaw. He knows it all and is happy to tell you all about it. No workout tomorrow. Spend the time with your family. Business as usual on Saturday. 1/1/16 Convergence in Charlotte where it all began. 1/2/16 F3Columbia convergence at Finlay Park. 5 Year F3 Anniv. Party in March. P200 in March. HDHH with Boris. Lunch on Thursdays at Salsaritas.