• When: 7/23/15
  • QIC: Michelle
  • The PAX: Michelle, Polo, Stent, Sheets, Kitty, Strom, LeVar, Sinead, Korn with a K, Spread, and Second Hand


SwampFox: Lets take a lap to get some air flowing!

Conditions:  Brutal Humidity

Jog to Citadel Park

COP

10 Burpees

  • 30 Squats
  • 30 Merkins
  • 30 CLBCs

Flutter kicks when finished

  • 30 Squats
  • 30 CDDs
  • 30 Russian Twists – count one side

Flutter kicks when finished

10 Burpees

  • 20 Squats
  • 20 Merkins
  • 20 CLBCs

Flutter Kicks when finished

  • 20 Squats
  • 20 CDDs
  • 20 Russian Twists – count one side

Flutter kicks when finished

10 Burpees

Lap around park – Lets get some air flowing

Partner Work

30 Iron Crosses – Switch

LAC when finished

Partner 1 – 30 CLBCs, 5-10 Pull-ups, and 20 Lunges (10 each leg)

Partner 2 – Lap around park  – Citadel entrance to Wofford entrance

Switch

Partner 1 – 30 Freddie Mercuries (count one side), 25 Incline Merkins, and 20 Step-ups (10 each leg

Partner 2 – Lap around park – Citadel entrance to Wofford entrance

Switch

Partner 1 – 30 Russian Twists (count one side), 25 Decline Merkins, and 20 Squats

Partner 2 – Lap around park – Citadel entrance to Wofford entrance

Switch

Brief Plank-a-rama

Jog back to CMS – down to field and line up facing Hamburger Hill

  • 20 CLBCs – Run up and back down hill
  • 20 Freddie Mercuries (count one side) – Run up and back down hill
  • 20 Russian Twists (count one side) – Run up and back down hill

Run up hill and over to COT

COT

BOM:  Michelle

Devo: Polo

 

 

 

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