• When: 01/07/16
  • QIC: Strom
  • The PAX: Fade to Black, Snowbird, Prom, Kitty, Nelly, Stent, Fountainhead, Polo, Michelle, Secondhand, Furlough, Plea, Strom


Swampfox on the move

Perfect winter morning for a workout with 13 of the Swampfox faithful. Great mumblechatter and effort by the PAX. Always a treat.

YHC lost the weinke somewhere along the way – but looked deep into the #gaiter for guidance. Below is what ensued…

Conditions: 43 degrees, crystal clear skies (YHC dressed for 23 and wind)

SSH x 25 IC
Flutters x 25 IC
Little Baby Arm Circles x 25 IC
Reverse – x 25 IC
Shoulder Press x 25 IC
Mosey to Clemson
Burpees x 10 OYO
Mosey to Converse
Merkins x 10 IC
Mosey to Hillside
Russian Twists x 25 IC
Mosey to Radcliffe
Burpees x 10 OYO
Mosey
Merkins x 10 IC
Mosey to Woodleigh
Russian Twists x 25 IC
Jacob’s Ladder Woodleigh Hill
Burpees and Merkins 5-4-3-2-1
Low Plank
Mosey to Wittering
Partner 1 – LBC’s x / Partner 2 – 6 Inches
Flapjack – 4 Sets
Mosey
Partner 1 – Squats x 25 / Partner 2 – Air Chair (became low plank)
Flapjack – 4 Sets
Mosey to Clemson
Big Boy Sit-ups x 25 OYO
Mosey to Crayton
Find a Curb
Incline Merkins x 10 IC
Rotate 90 to right – Merkins x 10 IC
Rotate 180 to left – Merkins x 10 IC
Decline Merkins x 10 IC
Mosey back to COT

BOM by Strom

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