• When: 12/15/2015
  • QIC: Costanza
  • The PAX: Costanza, Polo, Michelle, Furlough, Spread, Prom, Krusty, Sheets, Mulch, Rosinbagger, Nelly, Strom, Huffy, Betamax, Lederhosen


Penske Material at #Swampfox

15 men arrived in the Swampfox gloom to put in some real work. There was no #smalloffice to hide in.

Conditions: Cool, Low 50s, still a little damp from yesterday’s rain.

The Thang:

From the COP, warm up lap around the parking lot.

From there head over to the tree line on the edge of the of parking lot.

Circle up.

30×4 IC Imperial Walkers

Buckle in, we’ll be here a while.

Line up at the edge of the trees.
From the first tree, to the next, bear crawl.
From the that tree to the next, broad jump burpees.
Alternate each tree until the end. For 9 total trees.
When complete, Freedie Mercurys waiting on the 6.

Line up on the tree, and do the same circuit back.
Bear crawls, followed by broad jump burpees.
Freedie Mercurys waiting on the 6.

Line back up.
karaoke between trees, alternating the way you face each time. Emphasis on pulling knee to your chest when preforming the karaoke.
At each tree, 10 merkins.
LBCs waiting on the 6.

Line up at the far tree, do the same on the way back.
karaoke between trees, 10 merkins at each tree.
LBCs waiting on the 6.

Total of 180 merkins. #crowdpleaser

Line back up.
Alternating between trees, Lunge walks followed by High Knees
Russian Twists waiting on the 6.

Back the same way you came:
Lunge walks followed by High Knees
Russian Twists waiting on the 6, then
10x4IC Russian Twists

Mosey over to the #TreeOfLife
Plank waiting on the 6
10x4IC Dips
10x4IC Squats
10x4IC Decline Merkins
10 OYO Big Boy Sit Ups
10 OYO Box Jumps

By request (thank you AO Q)
10 OYO Rabbit Burpees

Mosey over to the football field and retrieve pavers from what was hopefully not poison ivy. Vines were thick there – when was the last time these pavers were used?

First, place pavers on ground, shake out your hands.
Retrive pavers… this is where the hate really came out in these fellas…Do not drop arms until YHC says you can
Hold your arms out to your side, pavers in hand. After some time…
10x4IC Little Baby Arm Circles forward
10x4IC Little Baby Arm Circles backward
10x4IC Overhead press
10x4IC Tricep Extension

Recover
10x4IC Merkin Pulls

Repeato.
10x4IC Little Baby Arm Circles forward
10x4IC Little Baby Arm Circles backward
10x4IC Overhead press
10x4IC Tricep Extension

Recover
10x4IC Merkin Pulls
20x4IC Russian Twists
10 OYO Big Boy Sit ups
40x4IC Flutter Kicks with bricks overhead.

Return bricks.
Jailbreak back to COT
Workout complete.

BOM Closed out by Costanza

Moleskin:
– Great to be among the #Swampfox pax. Thanks for having me, it was enjoyable.
– YHC cannot believe that it has taken this long for someone to use the trees for spacing exercises. It worked well. YHC believes that may become a regular thing- might need a name? #StanzaTrees? Sounds like Stands of Trees??- just a suggestion.
– Love the mumblechatter this morning as well. Lots of complaining. The AOQ even felt the need to inform YHC that there are other areas in the AO when we were in the middle of the tree work. YHC believes he lived to regret it when the pavers came out. #MyArms
– As usual, YHC was called names several times – I’m sure more coming from the back of the pax out of ear shot. This just means some hard work was done this morning. Congratulations men.
– Best comment of the workout at the COP as Sheets informs YHC that the workout was, in fact Penske Material. https://www.youtube.com/watch?v=d3NlnLySnq0

Announcements:
– Christmas Party Tonight. …Sign up for food here: tiny.cc/f3xmas. Need to contact McLovin – @GamecockToonce
– Home and Away with Hammer. 12/29 at Swampfox. 12/31 at Hammer. No workout at Swampfox on New Years eve. Go to Hammer.
– No Christmas Workouts.
– YHC has the Q at Thunder next Tuesday, so come over there for a second helping. Having completed my #Dawnstrike Q Saturday, Betamax and Huffy are in for the #CostanzaChristmasTripleHeader. Good work men. Many of you can get the #DoubleHeader in.

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