• When: 2018-03-20
  • QIC: McLovin
  • The PAX: Nelly, Kilt, Tater Tot, Prom, Sheets, Furlough, Venti, McLovin


Sweating To The Oldies

8 PAX emerged from the #Fartsack on this first morning of spring in search of a way to #GetBetter. With the storms clearing out and perfect conditions on tap, YHC came ready to offer up his services to the PAX of #SwampFox following a gracious invitation from Prom. On this morning, it was YHC’s plan to fall back onto some of the popular staples that #SwampFox has to offer as a venue with trips to Citadel Park and a visit to Hamburger Hill.  It was an honor to lead these former #SadClowns this morning as they each were ready willing and able to #PushTheRock.

Conditions – 61 and party cloudy (perfect burpee weather)

Disclaimer

The Thang:

COP

SSH x 15 (IC)

Diamond Merkins x 10 (OYO)

High Knees x 15 (IC)

Wide Arm Merkins x 10 (OYO)

SSH x 15 (IC)

Merkins x 10 (IC)

High Knees x 15 (IC)

Slow Fast Merkins x 10 (IC)

 

Mosey to Corner of Clemson/Converse

5 Burpees

Mosey to Corner of Converse /Furman

5 Burpees

Mosey to Corner of Converse /Wofford

5 Burpees

 

Head to Devil’s Triangle at Citadel Park

Partner Up

Round 1

Partner 1 – Sprint the Triangle & perform total of 15 Carolina Dry Docks

Partner 2 – Hold High Plank (alternate left arm up/right arm up to rest)

Flapjack

Round 2

Partner 1 – Sprint the Triangle & perform total of 15 Hand Release Merkins

Partner 2 – LBCs

Flapjack

Round 3

Partner 1 – Sprint the Triangle & perform total of 15 Hand Release Burpees

Partner 2 – Flutter Kicks

Flapjack

 

Jump Squat Indian Run back to Hamburger Hill (Straight on Converse, then right onto Clemson until reach Hamburger Hill)

PAX at end of line performs two Jump Squats, then runs to front of line.  Rinse/Repeat until return to Hamburger Hill.

 

Jacob’s Ladder on Hamburger Hill

Bear Crawl up Hamburger Hill, perform 10 BBSU, mosey back down.

Bear Crawl up Hamburger Hill, perform 8 BBSU, mosey back down.

Bear Crawl up Hamburger Hill, perform 6 BBSU, mosey back down.

Bear Crawl up Hamburger Hill, perform 4 BBSU, mosey back down.

 

Burpees x 5 (OYO)

Mosey to top of Hamburger Hill

 

Indian Run Back to Shovel Flag

 

Five Minutes of Mary

Chaser LBCs x 20 (IC)

Freddie Mercury x 20 (IC)

Hello Dolly x 20 (IC)

Iron Cross x 20 (IC)

LBC’s x 15 (OYO)

 

COT/BOM – McLovin

 

Moleskin:

  • YHC would echo the sentiments of Billy Bob in his BackBlast from #Hammer.  Once the P200 comes and goes this weekend, it is time to get back to posting at our boot camps AND running AOs.  Both forms of exercise benefit the other, and gains will be lost unless your running regimen includes strength training.
  • We have lots of outstanding opportunities later this month to post for special events, including the Cross Ruck and the anniversary convergence at The Mission.  This would be a great time to EH an FNG or EH a PAX who has wandered from the #Gloom.
  • Honored to have Q at #SwampFox this AM. The circuit at the Devil’s Triangle at Citadel Park was a #Crowdpleaser based on moans heard from the PAX.  The Devil’s Triangle has made many a #Scramble PAX faster, and it was fun taking the #SwampFox PAX there this AM.
  • Fair amount of ab and upper body work this AM. Couple that with 1.85 miles of running, and we #PushedTheRock this AM.
  • #LarryBirds were not in short supply this morning as Furlough, Sheets and Venti did their thing, which, as most know, is finished first in any circuit.
  • Really proud to have taught Venti a new exercise this AM when we did #HelloDolly.  A staple at the #Brickpile back in the day, #HelloDolly is, like most F3 exercises, a tad on the embarrassing side.

 

Announcements :

  • Wednesdays, 5:00 AM – The Armory @ St. John’s Episcopal (Wheat St.)
  • Wednesdays, 5:15 PM – Standing #HDHH @ Bar None
  • Sundays, 4:00 PM – F3 Midlands Palmetto Place
  • 3/23/18-3/24/18 – Palmetto 200
  • 3/30/18 – Good Friday Cross Ruck
  • 3/31/18 – Convergence at The Mission
  • 4/14/18 – Daybreak 10 Miler
  • 5/19/18 – Mud Run

Aye!

McLovin