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23 SwampFoxes entered the sticky gloom at Crayton Middle Thursday morning. Gone was the lighter air from Tuesday and gone were the 4ct exercises and group AMRAP work. Today it was every man for himself…

Conditions: 73 with 93% humidity (where 73% go?)

1 mile run
100 push-ups
100 squats
100 curl press
100 sit-ups
1 mile run

Like The Murph the reps can be done in any order and number the man chooses, they just must add up to 100.

Top 5 Fishers;
Stilts 25:25
Chaser 25:43
Snuggles 27:04
Fountainhead 27:05
Adrian 27:32


– Big workouts Saturday with Irmo’s second workout at Seven Oaks Park and our #Convergence at Dreher with Crotch Rocket and Dredd in attendance.

– The upcoming AmFibious 5k wil be great. Labor Day morning (9/2) bring wives, kids, dogs, whatever. We will run a 3.1 trail along the West Columbia side of the river and float back down. All you need is your own personal floatation device (and no, your “spare tire” doesn’t count). Everyone who floats needs a float and life jackets for kids would probably be wise. My oldest 2 daughters will ride their bikes with me on the run and float. $20 gets you a really cool tech gear T-Shirt (not cotton) with FHead’s awesome AmFibiuos logo. Proceeds will go to establish a balance in our F3Foundation account for future service projects (think Habitat for Humanity type stuff).

– The new Columbia t-shirts will be at Dreher Saturday if you haven’t picked yours up.

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