• When: 08/06/2015
  • QIC: Fannie
  • The PAX: Rosenbagger, Levar, Mulch, Polo, Fannie, Strom, Prom, Choo Choo, Nelly


Return to Swamp Fox

YHC returned to lead the SwampFox Pax for the first time in a while.  It was good to see they still bring it with the best of em.  9 Pax posted for park trip with some work along the way.

Conditions:  Hot, Wet, Summer

The Thang:

COP

Baby arm circles x20 both ways
High knees x25
Merkins x15
Squats x25

Mosey to park with 3 stops:
Burpees x10 oyo
Money Humpers x30 oyo
Russian Twists IC x30

Park:
Lunge walk with 5 burpees every 5 lunges back and forth in the park, about 40-50 burps total.
Merkin sequence
Incline x20
Decline x15
Incline x10
Decline x5

Big Boys til the 6 finishes.

Repeat merkin Sequence

Partner circuit
20 iron crosses
20 fist bump merkins
8 pull-ups
Air Chair until 6 finishes
Repeat

Mosey to back to school with 3 stops:
Burpees x10 oyo
Monkey Humpers x30 oyo
Flutters IC x30 right in to Freddie Mercuries IC x20
Partner up
DB drill there and back in the parking lot

 

Moleskin:

  • Tougher workout than YHC planned.  Lunge walk burped sequence was a crowd pleaser.  DB drill is a fun way to finish a workout.

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