• When: 2021-01-07
  • QIC: Splinter
  • The PAX: Sheets, Prom, Kitty, Kilt, Nelly, Fountainhead, Collar, BillyBob, McLovin, Detour


SwampFox Does the Work

It was great to be back on Q at the Legendary SwampFox AO. These guys put in some serious work in frigid temperatures.

Conditions: 30 degrees, frosty

The THANG

  1. Run to Hamburger Hill: Run Hill & Rev. Lunge down x5
  2. Run to the Tree of Life: Decline Merkins 10 IC, Fast Merkins 10 oyo x2 then complete 4 Rounds of: Lateral Step-ups 6 R/L, 6 Box Jumps, 10 Squats — then repeat Decline Merkins 10 IC, Fast Merkins 10 oyo x2 #burnout
  3. Run to COT: 10 minute AMRAP curb to curb in parking lot – 5 Hand Release Merkins, Bear Crawl across lot, 5 Block Squat Thrusters, Lunge back across
  4. Core Circuit: 10 Sky Ups, 10 Eagle Sky Ups, 10 Sky Crunches, 20 Pulse Ups & Pax Dealer’s Choice Abs x5, Finish with 10 Burpees

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