Back in the glory days of High School Football (yup, YHC was an outside linebacker if you can believe that) we did PT at the four corners of the field, each coach taking a corner and working us over until the whistle was blown. We players, in turn, ran between each corner or station verbally abusing the coach at the last station for the misery he’d laid upon us. We hated “County Fair” as it was called. In hindsight, those workouts were the glue that made our team stick together. The coaches knew full well we were hating it but the camaraderie and (what we’d now call) #Mumblechatter shared between each station is what made us a team. So, dialing up a throwback Q from the glory days, here’s what we got done at #SwampFox this morning.
Conditions: 50 degrees and perfect… until we wandered down into the swamp where it’s always wet and sticky.
TheThang:
- SSH X 25, 4CT IC
- Mountain Climbers X 25, 4CT IC
- Mercans X 20, 4CT IC
Mosey to the football field, gather up some blocks and head to the southwast corner of the field for the following:
Station 1
- Overhead Press X 20, 4CT IC
- Curls X 20, 4CT IC
- Bent Over Rows X 20, 4CT IC
Heading counterclockwise around the field, mosey to the southeast corner of the field for the following:
Station 2
- Big Boy Situps X 20, OYO
- Monkey Humpers X 20, 4CT IC
- Freddie Mercury X 20, OYO
Line up at Hamburger Hill and zig-zag bottom to top and back again with a 5, 4, 3, 2, 1 Burpee ladder including three ups and three downs taking the pax back down at the northeast corner of the field for the following:
Station 3
- Mercans X 20, OYO
- Carolina DryDocks X 20, OYO
- Diamond Mercans X 10, OYO
Mosey across the long north side of the field back to the northwest corner for the last station which included the following:
Station 4
- LBC’s X 20, OYO
- Giggling Nibblers X 20, OYO – Flip and Repeat (Each Side)
- Iron Cross X 20, OYO
Mosey back to the first corner with the blocks. At this point the circuit became and AMRAP, all pax finishing up two more full sets. Every exercise became a 20 count, On Your Own series with the lone exception of the diamonds which held strong at 10. The goal quickly became one of keeping up with Venti. Apparently he’s done this before.
After three cycles of the County Fair, the pax put up the blocks and moseyed back up to the parking lot for one last little series to kill the clock:
- 10 Burpees OYO – In acknowledgment of the official, official exercise of #Thunder (welcome Adrian & McLovin)
- 30 Overhead Claps, 4CT In FAST Cadence – In acknowledgement of the less official exercise of #Thunder.
COT & BOM.
Announcements:
- Three announcements are on the recently revived F3Columbia Newsletter so, in an effort to make you go read it, here’s the link. The @F3MudRun, @F3Haiti & #StrongFathersCombine all included.
- Camden remains strong. Polo’s headed out there Saturday and welcomed anyone else interested in the not so distant newest nomad region.
- Great to see some returning faces at #SwampFox. Kotters to Gaston. Special welcome to McLovin & Adrian. Reach out to some long lost brothers and lets hold some guys accountable to their own desires to #GetBetter.