• When: 07/21/2015
  • QIC: Conman
  • The PAX: Conman, Polo, Betamax, Costanza, Fountainhead, Strom, Sheets, Fatback, Secondhand, Spread, LeVar, Korn with a K, Snowbird, Stent, Morehead

Passing of the torch…or shovelflag

15 pax arrived today and didn’t know they would get a M approved workout from Conman. The workout was very leg heavy after the back burnout at the beginning. And when a lying hip raise or thrust is called, the jokes will not stop.

Conditions- 78 and humid as usual- no complaining when it is 32 in December.

Warm Up:

Side Straddle Hops x 30
Flutter kicks x 30
Imperial walker x 30

Mozy to Citadel Park

The Thang:

Sets of the following three exercises; reps 10 to 1 for each.

Reps: 10 to 1

Reps: 10 to 1

3. Dip
Reps: 10 to 1

Then do 20 reps of each of the following:

1. Squat
2. Push Up
3. Lying hip raise (lay on back with feet on ground; raise hips) M Approved- Insert Joke here from 2/3 of the pax
4. Lunge
5. Low Plank (60 seconds)
6. Crab Walk (30 meters)
7. Single leg squat (stand on one leg; keep other leg extended in front of you while you squat)
8. Spinal balance (get on all fours; straighten alternating arms and legs)
9. Freddy Mercury
10. Double leg lifts
11. Side lunge
12. Burpee
13. Squat jump
14. Sit up
15. Side straddle hop
16. Mountain climber
17. Tuck jump (jump up and bring your knees up close to your chest)
18. Butt kicks
19. Frog jumps (start in squat position; touch ground and then jump up and down in one continuous motion)
20. Plie squat (legs wider than normal with toes pointing out; then squat)
21. Superman
Mozy to COT

COT led by LeVar
BOM led by Conman

Honored to take the shovelflag from LeVar. I want to thank him for everything he has done the last 14 months while leading Swampfox. Don’t think much will change at Swampfox- look forward to keeping the numbers and intensity up at the second AO in Downtown Cola.

Good job by Conman- my legs are burning this morning.
Appreciate Costanza and Betamax making the appearance for today’s workout from their usual Thunder AO. Tclaps.

Stretch led form workout at Woodshed at 815 on Saturday.
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