• When: 2018-07-05
  • QIC: Kitty
  • The PAX: Kitty, Levar, Polo


Swampfox 1776 Workout

3 pax got their 243rd year of Independence off to a good start with a 1776 themed workout.

Conditions:  76 (or so) with at least 76% humidity

Warm Up:

SSH IC x 25

Imperial Walkers IC x 20

Merkins OYO x 25

Squats IC x 20

Mosey toward Citadel Park

Just outside the Park:  17 Merkins 25 LBAC Fwd, 26 LBAC Bwd, 25 Raise Roofs (76 total)

Mosey to Park:  17 Merkins, 25 Dips, 26 Step Ups, 25 Big Boys (76 total), Lap around Park (did this 3 rounds with 17 Incline Merkins in Rd 2 and 17 Decline Merkins in Rd 3)

17 Carolina Dry Docks, 25 Chaser LBCs, 26 Side 2 Side LBCs, 25 Big Boys, Lap around Park (x 2)

Mosey from Park back toward AO-Stop 1/2 way for 3rd round of above circuit

Mosey back to AO to pick up some bricks:  17 Merkins, 25 Curls, 26 total 13 each of side raise & front raise w/ bricks, 25 tricep kickbacks (x 2)

Put up bricks and mosey to top of parking lot, lunge walk 17 lunges each leg and then run back to COT

COT & BOM by YHC