• When: 2019-02-07
  • QIC: Adrian
  • The PAX: Adrian, Polo, Stent, Big Worm, Sheets, Kilt

Adrian Returns to Swampfox

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



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