• When: 
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  • The PAX: 


#SwampFox: "Leg Day" F3 Style

20 men entered the gloom on Tuesday morning for a unknown workout led by Chaser. Many of them likely thought they were in for another upper body heavy typical Chaser workout. Not so.

Conditions: 72 with 98% humidity #swampy

THE THANG:
Lap around campus from COT to #TreeofLife (.6 mile) with pain stations:

At far driveway across from the Church:
1 minute in place lunges
30 seconds body squat
30 calf raises (2ct with last 10 slow count)

At rear of the school turn:
1 minute in place lunges
30 seconds body squat
30 calf raises (2 ct with last 10 slow count)

At picnic tables:
1 minute step ups (alternate legs)
30 seconds body squat
1 minute step ups (alternate legs)

At #TreeofLife
Split into 2 groups of 10
15 box jumps
Group waiting Flutter Kicks while Waiting
Switch x 2

#BlueSky
People’s Chair 60 seconds
Russian Twist x 20 (4ct)
People’s Chair 60 seconds
Russian Twist x 20 (4ct)
People’s Chair 60 seconds

Mosey to Football Field Goal line
Lunge to 50 yard line, jog it out
Lunge to 50 yard line, jog it out

Mosey to #HamburgerHill (Longest part of hill from corner of the end zone to the driveway into the parking lot (About 50 yards))
#WalterPaytons x 8 (single file line one goes every 2 seconds, catch the man in front of you on the way up, don’t get passed, jog down)

COT

Ball of Man led by Stilts

Moleskin:

– Great effort from the pax on a humid morning with a bit of a curve ball from Chaser.

– Saturday #CONVERGENCE at the Statehouse 7am start from corner of Senate and Sumter.

– Thursday Swamp Fox 5:45am for Mulch’s virgin Q.

– Irmo lanuch on 8/3 7am at Seven Oaks Park. Be there if possible to show support.

– HOT SUMMER NIGHT’S 5K on 8/3 as well with a 7:30PM start by Hand Middle School. A big F3 shirt showing would be good.

– WIS News F3 story tonight at 11.

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