• When: 2-16-17
  • QIC: Michelle
  • The PAX: Michelle, Polo, Fountainhead, Levar, Krusty, Spread, Second Hand, Sheets, Furlough, Kitty, Stent, Venti, and Snowbird


#SwampFox Report: 2-16-17

Conditions:  35 and Chilly

Jog from Crayton to Citadel Park

COP – Intersection of Furman & Converse

SSH  20 IC

  • Mercans  20 OYO
  • Squats
  • LBCs

Citadel Park

COP

SSH 20 IC

  • CDD  20 OYO
  • Squats
  • LBCs

Exit Park to Citadel & Converse

Citadel & Converse  OYO 20 Each  SSH/Mercans/Squats/LBCs

Run to Chicora & Wofford OYO 20 Each SSH/Mercans/Sqauts/LBCs

Run to Wofford & Converse OYO 20 Each SSH/Mercans/Squats/LBCs

Plank-a-rama in Park – Low Plank each Pax count to 5

Grab a Bench

  • 20 Dips
  • 30 Step-ups
  • 40 Freddie Mercuries (each leg)
  • Rinse and Repeat

Plank-a-rama – Low Plank each Pax count to 5

  • 20 Inclines
  • 30 Squats
  • 40 Russian Twist (count each side)
  • Rinse and Repeat

Plank-a-rama – Low Plank each Pax count to 5

SSH 20 IC

Indian Run – 2 Lines – Back to Crayton

Brick Wall above Tree of Life

  • Wall sit
  • 40 LBCs
  • Wall sit
  • 30 Squats
  • Wall sit
  • 20 Mercans

Back of parking lot – All you got run back to COT

30 Mercans

40 LBCs

COT

BOM:  Michelle

 

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