• When: 2018-02-20
  • QIC: Sheets
  • The PAX: Sheets, Polo, Mclovin, RA, Biggie Smalls, Betamax, Furlough, Kitty, Snowbird, Levar, Kilt, Tater Tot, Stent, Smails (FNG)


Swapfox backblast

The Thang:

Run out of Crayton and down Clemson to corner of Clemson/ Chicora – Circle Up

  • SSH x 20 (IC)
  • Merkins x 20 (IC)
  • Flutter Kicks x 30 (IC)
  • Squats x 20 (IC)

Run to the low ground on Chicora – Dueling Hills – Round 1:

  • Merkins x 5
  • Sprint up Chicora to Chicora/Clemson – Merkins x 5
  • Back down Chicora to low ground – Merkins x 5
  • Sprint up Chicora to Chicora/ Hillside – Merkins x 5
  • Back down Chicora – Merkins x 5
  • Raise the Roof until the six arrives

Round 2:

  • Sit Ups x 5
  • Sprint up Chicora to Chicora/Clemson – Sit Ups x 5
  • Back down Chicora to low ground – Sit Ups x 5
  • Sprint up Chicora to Chicora/ Hillside – Sit Ups x 5
  • Back down Chicora – Sit Ups x 5
  • Raise the Roof until the six arrives

Round 3:

  • Squats x 5
  • Sprint up Chicora to Chicora/Clemson – Squats x 5
  • Back down Chicora to low ground – Squats x 5
  • Sprint up Chicora to Chicora/ Hillside – Squats x 5
  • Back down Chicora – Squats x 5
  • Raise the Roof until the six arrives

Run back up Chicora to Chicora/ Hillside – Circle up – following exercises are done without ever lowering your arms from parallel to the grouns:

  • Overhead Arm Clap x 40 (IC)
  • Little Baby Arm Circles Forward x 20 (IC)
  • Little Baby Arm Circles Backwards x 20 (IC)
  • Overhead Press x 20 (IC)

Run down Chicora, left on Wofford and into Citadel Park – Circle Up

  • Hustler Merkins x 10 (IC)
    • 1 Merkin, followed by 4 Over Head Arm Press
    • 2 Merkins, followed by 8 Over Head Arm Press
    • All the way to 10 Merkins, followed by 40 Over Head Arm Press
  • Sit Ups x 2

Run down Chicora to Chicora/ Converse – Partner Up:

  • Partner 1 Planks, Partner 2 puts feet on Partner 1’s Back and Merkins x 15
  • Flap Jack
  • Iron Cross x 20
  • Flap Jack

Right on Converse, left on Radcliff – Stop Halfway down Radcliff to wait on 6:

  • Flutter Kicks x 20 (IC) while waiting

Continue down Radcliff to Radcliff/ Woodleigh:

  • Merkins x 5
  • Sprint up Hill to Woodleigh/ Wittering
  • Merkins x 5

Jog back halfway down Woodleigh

  • Run backwards up hill
  • Merkins x 5
  • Run back to start
  • Merkins x 5
  • Sprint backwards up hill
  • Merkins x 5
  • Run up to Woodleigh/Wittering

Run down Wittering – Stop Halfway down Wittering to wait on 6:

  • Flutter Kicks x 20 (IC) while waiting

Run to Wittering/ Converse (look at watch and realize very little time left):

  • Run down hill on Converse to low ground
  • Sprint up Converse to Converse/Clemson
  • Plank until 6 arrives

Run back into Parking lot

COT

BOM: Sheets

Moleskin: FNG Smails’ nickname is dervied from Judge Smails in Caddyshack due to Smails stent on the golf team at South Carolina.