• When: 7-16-2015
  • QIC: Stain
  • The PAX: Stain, Polo, Levar, Stent, Furlough, Korn, Michelle, Spread


Swamp Fox

.5 mile run to Citadel Park

Abs:

LBC, Situps, Squats, Freddie Mercury, Rocky Situps:  sets:  30-25-20

5 pullups after each set

.25 mile run

Upper Body

Mercans, Dips, Wide Arm Mercans:  sets:  30-25-20

10 lunges after each set

Converse hill

Run up and down hill:  Top of Hill 20 Mercans, Bottom of hill 20 LBC :  Continue sets counting down:  19,18,17: etc.

Release run back to to COT

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