• When: 
  • QIC: 
  • The PAX: 

#Thunder Rolls Through #SwampFox

OK, so maybe it was the worst kept secret in town but YHC took a break from #Thunder for the first time in four weeks to make a surprise appearance as QIC at #SwampFox. The sentimental nostalgia faded as quickly as the 20 pax faded into quite possibly the darkest spot in town – the field at Crayton Middle School. This was a fast-paced workout with stops at some of #SwampFox’s most famous destinations.

Conditions: 60 degrees with 89% humidity

The Thang:

Warm Up Lap Around Parking Lot and on to Field

COP (Rapid Pace)

  • SSH – 30 (4ct)
  • Imperial Walker – 20 (4ct)
  • Merkins – 10 (4ct)
  • C-LBC’s – 20 (4ct)
  • Merkins – 10 (4ct)
  • Flutter Kicks – 30 (4ct)
  • Merkins – 10 (4ct)
  • Freddie Mercury – 20 (4ct)
  • Merkins – 10 (4ct)
  • Sit-Ups – 25 OYO
  • Merkins – 10 (4ct)

Mosey to Tree of Life – Split Pax – Both Groups to Complete Both Segments

  • Group A with Sheets at Tree of Life:
    • Box Jumps – 10 OYO
    • Incline Merkins – 10 (4ct)
    • Dips – 10 (4ct)
    • Decline Merkins – 10 (4ct)
    • Box Jumps – 10 OYO
  • Group B with SubPrime for core burner:
    • 30-Second Low Plank
    • 6” – 30 Seconds Straight into Protractor
    • Flutter Kicks – 20 (4ct) (straight from Protractor)
    • Freddie Mercury – 20 (4ct) (straight from Flutter Kicks)
    • Russian Twist – 20 (4ct) (straight from Freddie Mercury)

Mosey to Hamburger Hill/Jacob’s Ladder

  • Run to Top – 1 Decline-Burpee; Rinse & Repeat through 7 Decline-Burpees
    • Plank on Completion at Bottom

Strings of Fire

  • Line Up on Goal line and sprint to opposite goal line
    • 20 Merkins (2ct)
    • 20 C-LBC’s (2ct)
    • 20 Mountain Climbers (each leg)
  • Sprint back to starting goal line
    • 20 Merkins (2ct)
    • 20 Mountain Climbers (each leg)
    • 20 C-LBC’s (2ct)
  • Rinse & Repeat


BOM – Closed out by SubPrime


  • 180 Traditional Merkins, 208 if you add in the burpees, 248 if you add in the decline and incline merkins at the #TreeofLife.
  • MIA half-way through workout was Hacker after tweaking his back. Completely justified departure but let’s let someone know you are leaving next time. #worrysetin
  • This was a fast-paced workout and everyone busted it. T-Claps to all.
  • #Dark – the field at Crayton is one of the darkest spots in town.  Had it not been for the apparent full moon YHC may not have made it down there.


  • Mud Run is coming up on 10/12. Sway is running the wait list and more than likely there will be some guys who have to drop in the next few weeks so please let him know if you are interested. If you want to be on the list, contact [email protected].
  • Governor’s Cup is 11/9. The Pre-Blast is up and the training plan is in effect. Our first 7 mile weekend run was this past Saturday/Sunday with the 8 mile run coming this weekend. If you want to be on the e-mail distribution for the training plan, please contact [email protected]. The list of commits… or those who will be training with us… is in the Pre-Blast where it will be maintained. If your name’s not on that list, you’re not on the e-mail distribution list either so please get in touch with one of the Q’s for the event.
  • 3rdF efforts got started Tuesday night and is off to a great start. Please TB know if you are interested in helping or getting involved at [email protected]. More information and directions to follow.
  • HDHH (Hump Day Happy Hour) at Henry’s and 2nd F Lunch at the Beltline Lizards Thicket both coming up on Wednesday. Come get your Fellowship on.


Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.