• When: 2017-11-16
  • QIC: Kitty
  • The PAX: Kitty, Krusty, Polo, Prom, Fountainhead, Lavar, Tater Tot, Venti, Snowbird, Lap Dog, Spread, Furlough

Swampfox Field Trip

12 Pax took to the streets on a little field trip to AC Flora aka Battle.

Conditions:  40 and clear


Leave AO down Clemson to corner of Clemson and Forest

Warm Up:  SSH x 30 IC, IW x 20 IC, Squat x 20 IC, 5 Burpees OYO

Run down Forest past Fern Fitness to corner of Forest and Falcon

BB Sit Ups x 20 OYO, Flutters x 30 IC

Run down Falcon to AC Flora steps to gym and Partner Up

Run up Steps 5 Burpees, down steps 10 Merkins, up 4 down 8, 3 and 6, 2 and 4, 1 and 2 (Ist Partner did 5/10 & 4/8, 2nd Partner did 3/6, 2/4, 1/2, Flutters while waiting on Partner)

Run up Steps 10 Plank Jacks, down steps 10 lunges (5 each leg) x 2; Flap Jack with Partner (Waiting Partner did Squats)

15 Incline Merkins, Run up and down steps, 10 Decline Merkins; Flap Jack x 2 (Waiting Partner in plank)

Double Applesauce out of parking lot up Falcon Drive to Forest (last 2 drop and 2 5 Merkins then run to front).

20 BigBoys, 20 Squats, 20 Merkins OYO; Plankarama

Run down Forest to Clemson–20 BigBoys, 20 Squats, 20 Merkins OYO; Plankarama

Run back to front of AO to trees-Bear Crawl 2 second tree, Sprint to 3rd tree, Bear Craw to 4th tree, Sprint to end of trees

Run back to AO

We covered over 2 miles and left no one behind.  Good work by all.


Devo by Snowbird.  Great lessons from Solomon and Luther.

Thankvergence at Brickpile on next Thursday