YHC returned to SwampFox for the first time in quite awhile. Some things are the same – still pitch black dark at 5:30, still fog over the football field. One thing that was different today was the fact that a bank robber was on the loose … with police cars with spotlights coming by periodically.
No word on whether they caught the culprit. But, they definitely saw the Pax putting in work and enjoying the warmer weather with serious humidity for February.
The Thang
Lap Around Parking Lot
COP
SSH x 20 IC
Merkins x 12 IC
Mountain Climbers x20 IC
Imperial Walker x 20 IC
Negative Squats x 20 IC
Mosey to Converse / Furman
Circuit: Merkins x 20; Mountain Climbers x 20; LBC x20; Squats x 20; Plank Sequence
Mosey to Citadel Avenue by Park
Jump squats x 10
Fast Lap around Park
Citadel Park Work
Dirty McDeuce (all 12 reps, all IC, no rest between exercises, 12 seconds rest between sets)
Merkins / Mountain Climbers / LBC
Wide-arm Merkins / Plank Jack / Freddie Mercuries
Negative Merkins / Russian Twist / Flutter Kicks
Knurkins / Mountain Climbers / Chaser LBC
Pull-ups x 10
Negative squats x 20
Pulls ups x 10
Mosey to Chicora / Furman
Plank Sequence
Chicora Hill
Jacob’s Ladder – 7 burpees at top , then 6, then 5 … down to 1 and finish at top.
Mosey back to school
Circle at entrance to parking lot
Carolina Dry Docks x 20 IC
Jailbreak to COT
BOM led by Adrian with prayers up for Jonathan Bankhead and family