• When: 12/29/15
  • QIC: Sheets
  • The PAX: Sheets, Kitty, Morehead, Splinter, Fade to Black, Subprime, Chop Shop, Collar, Misfire, Hee Haw, Myrtle, Boo Boo, McNugget, Gaston, Turtle, Duckie

SwampFox and Hammer Convergence Part I Backblast

16 Pax showed up in the rain for Part I of the Swampfox and Hammer Convergence.  Those who were unfamiliar with Swampfox got an intimate look at the swamp

Conditions: Raining and warm

The Thang:

Warm up lap around the parking lot and down into the lower field (swamp) – run to pick up bricks and cinderblocks

Circle up:

  • SSH x 20 (IC)
  • Merkins x 15 (IC)
  • Squats x 20 (IC)

Line up on end line and leave cinderblock – run length of football field and up Hamburger Hill with bricks – leave bricks at top of Hamburger Hill and run back to your pavers

  • 10-5 Countdown
  • 10 Squats
  • Run with block to far goal line and up Hamburger Hill, put block down
  • 10 Brick Side and Front Raises
  • 10 Brick OH Press
  • Cusack Run with block overhead back to far goal line
  • Repeat in descending rep rounds until you reach 5
  • Curls for girls with the block until the six arrives

Run out of lower field (swamp) to parking lot

Line up at end of parking lot and lung walk length of parking lot after every 10 lunges complete 5 merkins

At far end, plank until the six arrives

Run around the parking  lot to the top of Hamburger Hill – grab bricks – run down Hamburger Hill, back into the swamp – across the field and grab your block and put blocks and bricks up

Run to COT


BOM lead by Sheets

Announcements: Thursday the Swampfox and Hammer Convergence Part II takes place at Hammer.  No workout at Swampfox on Thursday


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