• When: 08/13/15
  • QIC: Stent
  • The PAX: Mulch, Strom, Levar, Choo Choo, Prom, Korn, Hacker, Sheets, Polo, Spread, Stent


SwampFox Shoulder & Abs Burnout

Conditions: 71 deg F and slightly lower humidity

The morning was not quite the muggy sauna the PAX has become accustom to, so it was almost (but not quite) crisp.  Most of the PAX was still feeling the pain of Splinter’s Tuesday beatdown.  Nonetheless, everyone came to do some work.  Today’s venture involved two circuits to burnout shoulders and abs.

 

The Thang:

Warm-up

  • Leave parking lot and get pavers
  • Mosey to Clemson/Converse
    • SSH x30 4ct.
    • Squats w/ pavers x20 4ct.
  • Jog to Citadel Park
  • Shoulder Burnout Circuit
    • Merkins on pavers x15 slow 4ct.
    • Front/Side raises w/ pavers x20 4ct.
    • Overhead press w/ pavers x20 4ct.
    • Sprint to end of park and back
    • Rinse and repeat (3 total)
  • Abs Burnout Circuit
    • Merkins on pavers x15 slow 4ct.
    • Front/Side raises w/ pavers x25 4ct.
    • Overhead press w/ pavers x25 4ct.
    • Sprint to end of park and back
    • Rinse and repeat (3 total)
  • Indian Run back to CMS
  • Put up pavers and sprint to COT
  • Squats x20 4ct.
  • Flutter kicks x60 4ct.

Leave a Comment

Your email address will not be published. Required fields are marked *