With the 20 degree weather, it was time to get warm fast at #swampfox. Start off fast with SSH and burpees. After that, YHC decided to bring some coupons from the house so the pax could throw up a little more weight than the usual cinder blocks.
Disclaimer (watch out for ice on way to park)
Conditions- cold as hell on your face. Other than that, very nice until we entered the wind tunnel going back to COT
On way to Citadel Park
SSH 10X IC, 6 Burpees; SSH 15X IC, 8 Burpees; SSH 20X IC, 10 Burpees; SSH 25X IC, 12 Burpees. Everyone is warm now and no more burpees for the workout
Corner of Wofford and Coker; 20 Merkins, 25 Squats, 30 LBC’s 2X
Flutters 20X IC
Into the Park with dumbells of 30 lbs, 25 lbs, and 20 lbs waiting on us
3 rounds of max pull-ups, curl press with dumbbells (10-15 reps) and step back lunges (9 total exercises)
Lap around park
2 rounds of max pull-ups, Bent over rows with dumbbells, and flutter kicks (6 total exercises)
Back to COT with 2 rounds of 20 Merkins, 25 Squats, and 30 LBC’s and one round of Max Merkins
COT and BOM led by Polo
Safe travels and prayers for F3 Haiti; Good to see Fhead back in to the gloom.