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#SwampFox: "It's All Coming Back To Me Now"

17 faithful appeared in the gloom this morning and set off on a Mulch led workout that quickly became all too familiar. Once the pax realized it was Mulch’s same workout from July 18 they realized they were in for a heapin’ helpin’ of Woodleigh Hill.

Conditions: 72 with 89% humidity. (You know you live in Columbia when you walk outside at 5:30am and think “Hey, the air is a little lighter.” and pull up the weather to find that it’s not the normal 95% humidity but is ALL THE WAY DOWN TO 89%!!! Awesome.)


COP (circle of pain) in parking lot field
25 side straddle hops
20 body squats
20 merkins (4ct)
25 sit ups OYO

Run down Clemson to Converse to bottom of hill
20 merkins OYO
15 diamond merkins OYO

Run up second Converse hill at 75% speed and down hill at 50% stop at Courtney
40 flutter kicks (4ct)
Protractor 6in,45,90
Toe Touches at 90 (OYO)
20 single merkins (OYO)

Run up Courtney to Woodleigh
20 merkins (OYO)
20 Rocky Balboas (OYO)

Run up Woodleigh to Radcliffe (75%)
15 Iron Cross (switch)
10 diamond merkins

Jacobs Ladder up Woodleigh from Radcliffe to Wittering
x 6 with
From 10 squats, 5 merkins at Wittering down to 5 squats, 10 merkins

Run to Converse, stop half way
20 merkins
15 LBC

Run to bottom of Converse hill
Wheelbarrows with partner up hill (each partner does half)

Run 5k pace back to COT (circle of trust)

Ball of Man: Led by Mulch


– Great Q by Mulch. A much needed trip back to Woodleigh Hill got the heart rate to max out.

– Snuggles to Mulch as we ran down Converse 3 minutes into the workout “Ah…it’s all coming back to me now.”

– Mud Run is coming up on 10/12. Sway is running the wait list and you may get lucky so please let him know if you are interested. [email protected]

– Governor’s Cup is 11/9. Commit now and workout at Amble to get ready. Pre-Blast by Fountainhead is now up and a training plan (SET TO LAUNCH THIS WEEK) is being developed. Please check out the pre-blast at http://f3nation.com/2013/09/10/pre-blast-governors-cup-13-1/. Our first weekend (long) run is this weekend (7 miles) with Saturday (Sub Prime leads) and Sunday (Chaser leads) runs starting at Dreher at 6:45 AM. So far, commits are:
3.Fountain Head
9.Yellow Cake
11.Kim Jung
16.Costanza’s M

– 3rdF efforts are under way. TB is taking the lead. Please let him know if you are interested in helping or getting involved. Contact him at [email protected] Please reference yesterday’s email from the F3Columbia email address for more details. First meeting is next Tuesday at 8pm.

– The numbers are still up at #Brickpile (over 30 today) and are now down at #SwampFox and #Thunder (both well under 20) which were both created to take pressure off the numbers at #Brickpile. As one SwampFox participant put it about a week ago “I guess old guys do get stuck in habits.” (It was NOT me.) Are they right? Are they talking about you? Let’s spread out Columbia.

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