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
- Run to Hamburger Hill: Run Hill & Rev. Lunge down x5
- 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
- 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
- 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