• When: 12/17/15
  • QIC: Michelle
  • The PAX: Michelle, Stent, Mulch, Crusty, Nelly, Turn & Cough, Choo Choo, Spread, Prom, and Sheets


SwampFox Report 12/17/15

YHC was honored to Q this morning as it was 2 years ago today he started F3 on a much colder morning.

COP

SSH    20  IC

  • Squats    30 OYO
  • Merkins
  • LBCs
  • Hold Plank

Flutter Kicks    20 IC

Mosey out of CMS and down to intersection of Furman & Coker – Partner Up

Burpee Ladder

Partner 1 – Run up Coker to Clemson – 4,6,8, and 10 Burpees

Partner 2 – Hold Plank

Switch after each set – each person does 28 Burpees

(harder than it reads)

Mosey down Coker to intersection of Wofford – 30 LBCs OYO

Mosey to Citadel Park

Park Work

Partner work – 25 Iron Crosses…Switch

Hold Plank – Plankarama

  • Dips    20  OYO
  • Step ups  30
  • LBCs    40
  • Hold Plank

Rinse and Repeat

  • Squats    30 OYO
  • Merkins  20
  • Russian Twists 40 (count each side)
  • Hold 6 inches

Rinse and Repeat

Line up on Wofford – Indian Run back to CMS

Tree of Life – 20 Incline Merkins and 20 Decline Merkins

Brick Wall attached to school

  • Wall  sit – Air presses with a lousy cadence by YHC
  • 10 Diamond Merkins
  • Wall sit
  • 10 Diamond Merkins

Mosey to back of parking lot – All you got back to COT

COT

BOM:  Michelle

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