• When: 2017-08-24
  • QIC: Splinter
  • The PAX: Stent, Furlough, LeVar, Prom, Sheets, Krusty, Okra, Chaser

SwampFox Circuits ’round the Tree

It’s always refreshing to go back to the AO where F3 really took off for YHC. One of the best spots I’ve experienced out of many in F3 – so many good resources there for quality work. One of these resources is what we call the Tree of Life. It’s surrounded by a bench that’s probably a little over 2ft high, and is challenging for merkins, step-ups, ab work, and has claimed quite a few shins in it’s time on box jumps. We hung around the tree for most of the workout and did this:

Conditions: not quite as humid as it has been, tolerable

The Thang

Run around the school for a warmup

Grab Cinder Blocks


10-5 Merkin/Squat Countdown


Block Curls 15 IC

Block Press 10 IC


The Circuits – divide into 3 groups

Circuit 1 – 3 Stations, for a 3 Round Rotation

  1. 20 Decline Merkins
  2. 2 Laps around the tree Block Farmer’s Carry
  3. 10 Burpees

Circuit 2 – 3 Stations, for a 3 Round Rotation

  1.  20 Incline Clap Merkins
  2. 20 Solo Iron Cross
  3. 10 Block Squat Thrusters

Circuit 1 – 3 Stations, for a 3 Round Rotation

  1. 20 Half Burpees
  2. 20 Single Leg Step-ups R/L
  3. 10 Block Curl Press

Put up Cinder Blocks, run to Hamburger Hill

The Hill, using the longest part of the hill (about 45ish yards, steep)

Group Sprints x5

Run back to COT, do 25 BB Sit-ups… done.



  • Chaser was shockingly angry – not enough F3 Columbians committed to the F3 Manning launch this Saturday (he was also tired of merkins, despite the number of leg exercises and hill sprints, but point taken).
  • Please pray for Abraham and Teen Wolf (Stiles Harper). Andrew Harper, my father’s very good friend and Stiles’ father, passed away suddenly last weekend. He was a special person for many people around our state. Prayers for those grieving.