• When: 
  • QIC: 
  • The PAX: 

#SwampFox Works Their Fannies Off

11 men who did not bow to the call of the #fartsack showed up and planted the #SwampFox #shovelflag with authority this morning in the gloom. Apparently a three day weekend was enough to knock about half of F3 Columbia off their game as a grand total of 57 pax answered the bell this morning across our 4 workouts after weeks of 80+ combined totals. Something was amiss this morning in Columbia…and got worse when Fannie wouldn’t let us put the #SLABS down.

Conditions: 74 with 94% humidity and wet from over night rain.

Warmup Lap (Clemson, Chicora, Furman, Coker to the field)

COP on the football field
SSH 4ct x25
LBCs 4ct x25
Jump Squats 2ct x30
Merkins 4ct x15
LBCs 4ct x20
Merkins 4ct x10
Hold plank
Isometrics (3count down Merkin)
4ct x5
Quick twitch merkin x10
Flutters 4ct x25
w/o dropping legs
Scissors single x8

Tote the Rock
Get slab from brick pile, line up single file on goal line, plank til all PAX in position.
Everyone stand up, pick up slab, inform PAX they will not put slab back down until after this sequence.

Run to 50 yd line w/slab, 10 squats
Run to other goal line w/slab, 10 curls
Run back to 50 yd line w/slab, 10 shoulder presses
Run back to start line with slab, 10 combos (squat, curl, press)
Repeat sequence x 3 total circuits AFAP
Put down the slab

Sprint to far goal line, 15 merkins
Run up and down Hamburger hill, 15 merkins at bottom
Sprint back to start goal line

Iron Cross x30 (partner switch)

Repeat Sprint Intervals
Sprint to far goal line, 15 merkins
Run up and down Hamburger hill, 15 merkins at bottom
Sprint back to start goal line

BOM led by Fannie

– Excellent Q by Fannie. The initial COP was much more than a warm up and #ToteTheRock and #HamburgerHill work brought the workout home. Looking forward to the next installment of #FannieTime.

– Due to the launch of #Thunder and also the holiday weekend (which apparently was an excuse for low numbers on both last Thursday AND this morning…not sure how that works) we have seen lower numbers at SwampFox in the last two weeks going from 25ish to down in the low teens the last two workouts. As we discussed this morning, make it a point to contact someone you know who has been out before but may have slid away or only come once or twice. Accountability is what makes F3 tick. Let’s make more of an effort to keep our brothers on track and #LeaveNoManBehind.

MAJOR T-Claps to #SwampFox’s own FountainHead for heading up the #AmFibious5k that went down yesterday. A great time was had by all. Already looking forward to next year. If you have any remaining AmFibious issues (getting t-shirts, paying up, etc.) you can contact FHead at [email protected]

THE MUD RUN is 10/12. If you want to run but don’t have a team we MIGHT be able to slide you in on a team with someone who has dropped. Contact Sway if interested. [email protected]

Governor’s Cup is 11/9. Commit now and work with Amble to get trained up. Plenty of time. Sign up with our discount code after 9/1 (COMING IN A PRE-BLAST SOON).
We’re going to start listing the current commits:
Chaser (also doing Thunder Road Half with F3 Nation on 11/16)
FountainHead (also doing Thunder Road Half with F3 Nation on 11/16)
Yellow Cake
Kim Jung

Who else? Come join the effort. You’ll never have a better shot at achieving this goal. F3 Columbia is here to help you to the next level.

3rdF efforts are under way. TB is taking a leadership role. Contact him if you’re interested in helping out and be looking for announcements soon for a evening Bible study. ([email protected])

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