• When: 01/12/2016
  • QIC: Snowbird
  • The PAX: Polo, Stent, Snowbird

The Swampfox Triangle

3 VERY faithful survived the post-National Championship game (and very chilly) gloom on Tuesday for the triangle up / parking lot snake workout.

Conditions:  34, clear and cold, at least until we started running

The Thang:

Triangle up

SSH x25 in cadence

Merkins x10 in cadence

LBCs x20 in cadence

Line up at top of the parking lot & run zig-zags up and down the lanes (the snake) doing the following exercise at the end of each lane.

50 arm raises (200 total)

40 LBCs (160 total)

30 squats (120 total)

20 merkins (80 total)

10 big boys (40 total)

Snake – 5 laps x 4 lanes each lap = 2 miles

Run to front of school

flutters x 25 in cadence

russian twists x 25 in cadence

run to end of school next to condos

some exercises I can’t remember

run to back corner of school

calf raises x25

imperial walker x25

run along back of school to other corner

SSH x25


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