• When: 12/03/15
  • QIC: Mulch
  • The PAX: Mulch, Sheets, Polo, Nelly, Spread, Prom, Stent, Flatline, Gunner, and FNG Flamingo (Trevor Bowers)


Quack Quack

Mulch always seems to bring it at Swampfox. But if there is one recent, steady exercise with Mulch, the duck walk will be performed.

Conditions- 48 and very nice
Circle up
– side straddle hop 25 XIC
– 30 squats
– 30 lunges
– 30 Merkins
Indian run to chicora
– 30 Merkins
– 30 sit ups
– bear crawl to Furman
– 30 Merkins
– 30 sit ups
Indian run to park
3 Circuits of
– 10 pull ups
– 20 v ups
– 30 Merkins
– 40 Russian twist
Sprints to triangle
Sprint back
2 rounds
Pull up amrap 60 second
Sit up amrap 60 second
Sprint to triangle
Indian run back
Stop at first stop sign
30 Merkins
30 Sit ups
Duck walk 2X
Sprint back to COT

COT led by Polo
BOM led by Mulch

Welcome Gunner and Flatline- please come back. Also welcome to FNG Trevor Bowers- Flamingo. Already committed to next week…holding you to it.
Annoucements-
Bring money for Families Helping Families.
Christmas Party on 12/15 at King’s Grant. Look on twitter for Google Doc sign-up sheet
Home and Away with Hammer on 12/29 and 12/31. Home at SF on 12/29 and away the following Thursday.

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