• When: 12/01/2015
  • QIC: Splinter
  • The PAX: Polo, Sheets, Mulch, Krusty, Stent, Furlough, Spread, Hacker, Morehead, Turn-N-Cough, Rosinbagger, Nelly, Strom, Kitty


SwampFox Puts the Pedal to the Floor

Try this one sometime. It’s great fun for everyone.

Conditions: PERFECT

The Thang

Parking Lot Warmup Lap
COP
SSH 20 IC
Merkins 5 IC
Catcher Squats 5 IC

10-1 Countdown Circuit
10 Merkins, 10 Squats, 10 Burpees, 10 SL Sit-up
9 Merkins, 9 Squats, 9 Burpees, 9 SL Sit-up
8 Merkins, 8 Squats, 8 Burpees, 8 SL Sit-up
7 Merkins, 7 Squats, 7 Burpees, 7 SL Sit-up
6 Merkins, 6 Squats, 6 Burpees, 6 SL Sit-up
5 Merkins, 5 Squats, 5 Burpees, 5 SL Sit-up
4 Merkins, 4 Squats, 4 Burpees, 4 SL Sit-up
3 Merkins, 3 Squats, 3 Burpees, 3 SL Sit-up
2 Merkins, 2 Squats, 2 Burpees, 2 SL Sit-up
1 Merkins, 1 Squats, 1 Burpees, 1 SL Sit-up
*As soon as you finish, run to Citadel Park
*Complete 50 Pull-ups, and 100 2ct Mountain Climbers
370 reps
Run Back to COT

Plank Variations for the 6
20 fwd LBA IC
10 backslaps (struggle was real)
20 bwd LBA IC
10 backslaps
20 flat hand, straight arm IC
20 thumbs back LBA IC

Tree of Life
10-1 Countdown Circuit
10 Decline Merkins, 10 Box Jumps, 10 Step-ups
9 Decline Merkins, 9 Box Jumps, 9 Step-ups
8 Decline Merkins, 8 Box Jumps, 8 Step-ups
7 Decline Merkins, 7 Box Jumps, 7 Step-ups
6 Decline Merkins, 6 Box Jumps, 6 Step-ups
5 Decline Merkins, 5 Box Jumps, 5 Step-ups
4 Decline Merkins, 4 Box Jumps, 4 Step-ups
3 Decline Merkins, 3 Box Jumps, 3 Step-ups
2 Decline Merkins, 2 Box Jumps, 2 Step-ups
1 Decline Merkins, 1 Box Jumps, 1 Step-ups
#crowdpleaser This hurt. Visions appeared. Horrible sounds were made.
165 reps
Wall Sits for the 6

Wall High Knee Drives 20 IC
5 Clap Merkins oyo
5 Squat Jumps oyo
x2

550+ Reps Completed

Back to COT
BOM: Splinter

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