• When: 09/17/15
  • QIC: Turtle
  • The PAX: Turtle, Polo, Fhead, Choo-Choo, Stent, Mulch, Sheets, Morehead, Korn w/a K, Nelly, Strom, Secondhand, LeVar


Swampfox goes all the way down – slowly

My apologies for the late post!!  Work has been crazy…  Due to a last minute cancelation, the Fox was in need of a substitute Q. I was glad to see Polo’s email asking if I could fill in.  Coming off of BRR I knew a lot of running was out of the question.  Instead I brought it to the Pax low & slow.  Cadence was called but for the most part it was in the form or up/down instead of 4 count.  I think the Pax handled it nicely.

Conditions:  Cool (upper 60’s) with low humidity.  Nice for a change!

The Thang:

Mosey up the parking lot toward Clemson rd, stopping at the last grassy patch

circle up and start off with 10 low & slow Merkins IC

then 10 low & slow V-ups holding 6″ for a few seconds each time

on your feet & 15 low squats

15 BB sit ups OYO

25 flutter kicks IC 4 ct

Mosey down Clemson towards the park stopping at the first corner

10 Merkins (slow up down count)

10 V-ups

15 Low squats

15 BB Sit ups OYO

Mosey towards park to next corner

Mosey down Clemson towards the park stopping at the first corner

10 Merkins (slow up down count)

10 V-ups

15 Low squats

15 BB Sit ups OYO

Mosey to park and assemble at the pull up bars (swing set)

Next was a crowd pleaser..  Everyone found a spot to pull up on something

5 slow pull ups IC (up down count)

This one may get a little confusing.  We went American Ninja Warrior.

All pax assembled at the end of one of the swing sets.  These swings are approximately 30 ft long with 4 swings.  The idea was to climb up the side of the swing and basically monkey bar your way to the other side while zig zagging between the chains of the swings.  I was at the park the prior Saturday and thought this one up.  At the time I thought it would be pretty easy.  Maybe we could even go 2 rounds…  Not the case.  I think one or two of us made it all the way across.  It was tough!  Oh yeah, and while you were waiting on your turn to get on the bar, the Pax was doing an AMRAP of 10 low/slow Merkins & 10 BB sit-ups.  I think I got in 6 sets waiting on my turn.

After that we moseyed over to the picnic tables at the corner of the park.  Everyone grabbed a spot for a little ladder.

20 dips – 10 decline merkins – 15 dips – 10 incline merkins – 10 dips – 10 wide arm merkins – 5 dips

Then we moved over a few feet to the grass for a little Mary:

20 Russian twist IC (slowly)

25 Flutters IC

15 Squats (low & slow)

15 BB Sit ups

15 Russian twist IC

25 Flutters IC

15 Squats

15 Russian twist IC

25 Flutters IC

15 Squats

15 BB Sit ups

That ended the first 30 minutes of the workout and left YHC with a little more time to fill than I expected.  Since Hammer was doing dealer choice that day, I decided to give the PAX a little taste.

We moseyed from the park back towards COT stopping at the first corner where YHC called out one of the pax at a time. Forgive me because I can’t remember what everyone called.  It would be great if you guys could fill in the blanks!

First round:

Mulch – 20 Merkins IC (crown pleaser)

Sheets – 25 Mountain climbers IC

Nelly – ??

Mosey to the next corner

Fountainhead – 10 Burpees

Choo Choo – 10 slow V-ups IC

Polo – 15 Slow jump squats IC

Mosey to the next corner

Morehead – 25 arm circles IC & 25 OHP OYO

Strom – ??

Stent – 40 Flutter kicks IC

Run back to Crayton & circle up at the first patch of grass before COT.

with 3 minutes left

LeVar – ??

We finished up with a little run to COT.  Again, forgive me for missing a few exercises…  Waiting 48 hours to post a back blast (especially after dealers choice) is not a good idea!

 

Announcements:

Mud Run signups are extended.  You don’t need a team, just get registered.  There are less than 20 Pax signed up in the Columbia area! Support this event! Myrtle is the Event Q if you have any questions.

#Blitz (Cornstache’s new workout) launches 9/29. It’s a 30 minute fast pace bootcamp that will be held at memorial stadium behind Rosewood.  This is a FNG friendly workout and there’s a ton of them over there!! EH someone.

Prayers for Riker Best who is a young man in the Kathwood area suffering from Liver cancer.  I believe he is only 25 and hospice has been brought in.  Please lift him and his family up and pray for strength and peace.

Next week is dealers choice at Swampfox.  Polo will facilitate, but come prepared with some diabolical goodies to throw at your buddies!

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