• When: 2019-08-20
  • QIC: Fountainhead
  • The PAX: Nelly, Strom, Troll, Sheets, Kitty, Gaston, Kilt, Drysdale, Stent, LeVar, Polo, Prom & F'head

#SwampFox on a Shopping Spree

As some schools are already back in session and others crank up tomorrow AM, today is the final day to gear up… and so what better place to end the summer and begin the new semester than Trenholm Plaza, our own personal retail epicenter.  Few dads get into the act so we took time to peruse the options, from NailBar and Gwen Rawls to Anthropologie and Athleta, the Plaza’s got it all.

Conditions:  Not as horrible as last week.


Mosey out of Crayton and down Coker to huddle up at the Furman intersection for a quick warmup:

  • SSH X 20, 4CT IC
  • Imperial Walkers X 20, 4CT IC
  • Russian Twist X 20, 4CT IC
  • Mercans  X 10, 4CT IC
  • Squats  X 20, 4CT IC
  • BBSU  X 20, OYO

Continuing down Coker the pax paused at Wofford where YHC was nearly crushed last week beneath the wheels of the neighborhood paper girl and then circled up again at Citadel for a little more work:

  • Russian Twist X 20, 4CT IC
  • Mercans  X 10, 4CT IC
  • Squats  X 20, 4CT IC

From there we headed across Trenholm into the Plaza and around to the left for a stop in front of Tazza for the first of three partner rep runs as follows:

Set 1:  Partner 1 runs the full length of the random Plaza sidewalk between what was 32 degrees and Starbucks while Partner 2 begins a shared set of:

  • 100 Monkey Humpers
  • 100 Squats
  • 100 Calf Raises (on the curb)

As Partner 1 finishes a first lap, the partners reversed roles, back and forth with each run of the sidewalk until all exercises were complete.  Wrapping up, the group conveniened on the Starbucks end before moving on.

Set 2: Moving on down past Soma, Loft & Steinmart to the round fountain in what was Rosso’s corner of the Plaza, the pax again teamed up with Partner 1 running around the nearest parking island and Partner 2 getting to work on the following:

  • 100 Dips
  • 100 Decline Mercans
  • 100 Little Baby Arm Circles

Flutters were done as the pax wrapped up the set before we all headed up past Anthropologie and J. Crew toward the Synovus Bank which was our third stop on the tour.

Set3:  Using the bank itself as our running loop, Partner 1 took off while Partner 2 began a third set of work:

  • 100 LBCs
  • 100 Russian Twists
  • 100 Iron Cross

With time clicking down, we rallied for the finish before heading back across Trenholm road for the uphill climb back to Crayton.  Exhausted by the retail experience, the crew paused three times for some plank work, once at Wofford, once at Furman and a final pause at Clemson to make sure everyone had gotten their money’s worth.

Back in time for COT & a good old fashioned BOM.


  • Nice to be back at the helm of SwampFox after a Q’ing over at Brickpile last week.  We’re a spoiled group with so many options around the neighborhood and on campus.
  • The #IronPaxChallenge continues to gain fame around F3Nation.  If you’re unaware, the challenge roster has over 1700 pax… and a small wager has been placed on whether it will hit the 2000 mark.  This might be the single largest collective thing F3Nation has ever done so sign up before the end of the month.  Registration Here: https://f3greenwood.com/ironpax-form/
  • Prayers offered up for those on the DL, including the M’s, a favorite of which just had shoulder surgery yesterday.  Pray for your kids and one another as the school year gets underway.  We all need that.