Oh Debby…
AO: swampfox Q: Billy Bob PAX: Kilt, McNugget FNGs: None COUNT: 3 DISCLAIMER WARMUP: Lap around the church and various stretching. THE THANG: TABATA! 20 On, 10 Off x 8 for each exercise. 7 sets of exercises. Run down length of covered area and back between sets. Plank jack burpees HR pushups Kettlebell swings using …
Hills
AO: swampfox Q: Leprechaun PAX: Krusty, Kitty FNGs: None COUNT: 3 DISCLAIMER WARMUP: Active Stretching and Mosey to Rutland THE THANG: Rutland Hill 3 or 4 times with varying exercises focused on chest, legs, and core :alert: ANNOUNCEMENTS :alert: : see slack COT: yep
Hammer/Swamp Fox convergence
AO: swampfox Q: Big Worm PAX: Kitty, McNugget, Sergeant Slaughter, Zuba, Pinkman, Lobstah, Billy Bob, Leprechaun, Stent FNGs: None COUNT: 10 DISCLAIMER WARMUP: active stretching in the Trenholm parking lot, some running THE THANG: mosey to the small parking lot beside Tazza’s. 9 merkins, 6 count each, focus on form 6 rounds of 4 corners …
Dos Amigos
AO: swampfox Q: Kitty , Leprechaun PAX: Leprechaun, Kitty FNGs: None COUNT: 2 DISCLAIMER WARMUP: Yes THE THANG: Grab blocks, Block circuits with laps between sets, Return blocks :alert: ANNOUNCEMENTS :alert: : Check Slack COT: Leprechaun closed it out. Amen
Twosome at Swampfox
AO: swampfox Q: McNugget PAX: Stent, McNugget FNGs: None COUNT: 2 DISCLAIMER WARMUP: 15 SSH IC 15 mountain Climbers IC 10 slow count merkins IC 10 slow count squats IC THE THANG: Grab blocks In parking lot 5 kettle bell block swings 10 curls 15 overhead 20 goblet squats Leave parking lot for FA tour- …
6 for blitz at Swampfox
AO: swampfox Q: Strom PAX: Nelly, Stent, Strom, Sergeant Slaughter, Leprechaun, Polo FNGs: None COUNT: 6 WARMUP: you know the drill THE THANG: mosey around the hood with lots of abs and calf work (pickleball szn). Merkins in front of kitty’s place. Return to AO. :alert: ANNOUNCEMENTS :alert: : na COT: prayers for Mr and …
3 Amigos
AO: swampfox Q: Kitty PAX: Sergeant Slaughter, Stent FNGs: None COUNT: 3 WARMUP: Dynamic Warmup THE THANG: Grab blocks 20 Curls-15 OH Press-20 Squat x 2 Neighborhood mosey with pain stations 20–15-20 block circuit x2 Farmer carry blocks down and back a couple of times Lap around parking lot 20-15-20 block circuit and put blocks …
July 9
AO: swampfox Q: Misfire PAX: Leprechaun, Kitty, Stent, McNugget, Misfire FNGs: None COUNT: 5 WARMUP: soccer stretching, SSH, merkins, squats, LBACs, overhead press THE THANG: mosey down Clemson to Converse hill, 3 hill down and backs with 5 burpees at the top and bottom, then 20 merkins for the next round, then 20 squats for …
Elevens for 11 Years
AO: swampfox Q: Kitty , Leprechaun, Kilt PAX: McNugget, Stent, Leprechaun, Kilt, Sergeant Slaughter, Krusty, Polo FNGs: None COUNT: 8 WARMUP: Kitty with WU with lots of 11 count exercises THE THANG: Leprechaun with blocks and runs; Polo with mosey to BBall courts for sprints and merkins; Kilt mosey back to AO and finish with …
On Campus
AO: swampfox Q: Nelly PAX: Kitty, Kilt, Krusty, Strom, Leprechaun, Stent, Sergeant Slaughter FNGs: None COUNT: 8 WARMUP: SSH, Merkins, Squats, LBACs THE THANG: Mosey around the Crayton campus with various exercises and sprints, finish with Burpee Ring of Fire #crowdpleaser :alert: ANNOUNCEMENTS :alert: : None COT: BOM, prayers of thanks for motivation to do …
Polo Q Swap
AO: swampfox Q: Kitty PAX: Krusty, Sheets, Stent, Nelly, Polo (Q) FNGs: None COUNT: 6 WARMUP: Discuss who has Q THE THANG: PoloBeatdown :alert: ANNOUNCEMENTS :alert: : Swampfox Anniversary 6/25. COT: By Polo
Monkey Humpers and FAPD
AO: swampfox Q: Leprechaun PAX: Kilt, Nelly, Krusty, Pinkman, Misfire, Sheets FNGs: None COUNT: 7 WARMUP: SSH IC Imperial walkers IC Merkins IC Squats IC Little Baby Arm Circles IC LBAC Reverse IC Raise the Roof IC Mosey THE THANG: Pax Moseyed our way from AO and took a right down Trenholm. Beatdown ensued with …
Sprintvergence To Memorial Park
AO: swampfox Q: Kitty PAX: Fountainhead, Collar, Bindi, McNugget, Sheets, Ratatouille, Billy Bob, Leprechaun, Kilt, Polo FNGs: None COUNT: 11 WARMUP: 5 Burpees then 5 more THE THANG: Run to Memorial Park and warm up Break into 2 groups and do various exercises in and around park Run back to Trenholm Plaza with merkin stops …
Merkin Blockfest
AO: swampfox Q: McNugget PAX: Kitty, Kilt, Leprechaun, Strom, Sheets, McNugget, Polo FNGs: None COUNT: 7 Warm up SSH IC 15 Slow/fast merkins IC 15 Slow/fast squats IC 15 Grass pickers IC 15 Grab Blocks: 20 merkins on block Cross street: 20 more merkins murder bunnies 25 yds 10 merkins Murder bunnies 25 yards 10 …
Dynamic Duo
AO: swampfox Q: Misfire PAX: Fountainhead, Misfire FNGs: None COUNT: 2 WARMUP: Not much. Was actually about to leave until I saw Fountainhead walk out from under the church drop off awning. After a small discussion about staying or going home, we chose the better path. THE THANG: Merkin challenge month so we did 340 …
Strikeout
AO: swampfox Q: Fountainhead PAX: Fountainhead, Kitty, Billy Bob, Krusty, Kilt, Strom, Polo FNGs: None COUNT: 7 It was a humid morn, dew moistened the grass, and just as we’d gotten together in the trusty gloom a splattering of rain foretold the story. SSH X 25 Imperial Walkers X 25 LBC’s X 25 Slow/Fast Squats …
Converse 11s
AO: swampfox Q: Leprechaun PAX: Krusty, Fountainhead, Kitty FNGs: None COUNT: 4 WARMUP: SSH IC 20 IW IC 15 Merkins IC 10 LBAC IC 10 Reverse IC 10 Raise the Roof IC 10 Big Boys OYO 10 Mosey to Converse St. THE THANG: 11s Start with 11 Merkins at top of the hill. 5 Big …
Stentvergence
AO: swampfox Q: Stent PAX: SweetTart, Fountainhead, Kitty, Leprechaun, McNugget, Ratatouille, Silent Bob, Strom, Kilt, Bidet, Felix, Collar, Meat Loaf, Ronaldo, New Shoes? FNGs: None COUNT: 16 WARMUP: Lap and SSH etc THE THANG: Various sprints and exercises. Backwards run and skipping to get heart rate up :alert: ANNOUNCEMENTS :alert: : Blueberry challenge, Mercan challenge, …
Tour of homes
AO: swampfox Q: Strom PAX: Nelly, Kitty, Kilt, Strom FNGs: None COUNT: 4 WARMUP THE THANG: Trip around the hood with a heap of ab work (pool season). Finished with some blocks. ANNOUNCEMENTS : Convergence at Trenholm Plaza on Tuesday COT
Ground Hog Day
AO: swampfox Q: Billy Bob PAX: Strom, Stent, Kitty, Leprechaun, Kilt, Sheets, Nelly, Fountainhead, Polo FNGs: None COUNT: 10 WARMUP: SSH, Merkins, Big Boys, Squats, Burpees THE THANG: Rinse and repeat and repeat and repeat. Finish with Dealers Choice Mary :alert: ANNOUNCEMENTS :alert: : Check Slack COT: Billy bob closed it out
Block Circuits
AO: swampfox Q: Nelly PAX: Sheets, Kilt, Kitty, Krusty, Strom, Leprechaun, Fountainhead FNGs: None COUNT: 8 WARMUP: SSH, IW THE THANG: “Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights.” – Ronnie Coleman – Leprechaun Grab blocks and Mosey to school Circuits: 20 reps of each exercise, lap around parking …
Rainy day Block work
AO: swampfox Q: Leprechaun PAX: Kilt, Fountainhead, Kitty FNGs: None COUNT: 4 WARMUP: Grab a block and mosey to church for cover SSH Little Baby arm circles Squats Big Boys THE THANG: Block work with bear crawls, sprints, and back pedals mixed in between sets. ANNOUNCEMENTS: see slack COT: prayers for accountability and doing the …
Polo Beatdown
AO: swampfox Q: Kitty PAX: Strom, Nelly, Krusty, Fountainhead, Stent, Polo FNGs: None COUNT: 7 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
Three Amigos Ride the Wind
AO: swampfox Q: Kitty PAX: Strom, Stent FNGs: None COUNT: 3 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
Burpees & abs
AO: swampfox Q: Big Worm PAX: Kilt, Stent, Nelly, polo, strom FNGs: None COUNT: 6 WARMUP: active stretching while fast walking. 10 slow count merkins. 30 flutters, 20 iron cross, 10 Freddie mercuries THE THANG: 2 ladders with 10-8-6-4-2 burpees at side entrance of school at the top of the main drop off lanes. After …
Forest Drive tour
AO: swampfox Q: Kilt PAX: Strom, Nelly, Sheets, Sergeant Slaughter, Krusty, Leprechaun, Fountainhead, Billy Bob, Polo, stint FNGs: None COUNT: 11 WARMUP: the usual THE THANG: lap down Forest Drive, block work ANNOUNCEMENTS: COT: prayers for health and safety
Dealers Choice
AO: swampfox Q: Kitty , Billy Bob, Kilt, Turtle, Strom PAX: Billy Bob, Sheets, Strom, Nelly, Stent, Kilt, Polo FNGs: None COUNT: 8 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
March Madness with a little Spring Training Mixed In
AO: swampfox Q: McNugget PAX: Kilt, Kitty, Sergeant Slaughter, Stent, Leprechaun, Sheets, Strom, McNugget FNGs: None COUNT: 8 Conditions: What happened to spring? 39 and breezy. The Thang: 20 SSH IC 20 merkins ic 20 squats ic 15 LBAC/ OHP IC Blocks: Corner 1 25 block press Corner 2 25 squats w block Corner 3 …
March Madness with a little Spring Training Mixed InRead More »
Catch for Us the Foxes
AO: swampfox Q: Silent Bob PAX: Billy Bob, Sergeant Slaughter, Ramblin Man, Strom, Nelly, Kitty, Silent Bob, Polo FNGs: None COUNT: 8 WARMUP: – Slaughter Starter (Burpees x20) – Side-Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles (w/ Moroccan Night Clubs) – Merkins x25 THE THANG: – Mosey to school entrance – …
Hilly Beast Classic Beatdown
AO: swampfox Q: Kitty PAX: Sergeant Slaughter, Nelly, Strom, Kilt, Sheets, Stent, Polo FNGs: None COUNT: 8 WARMUP: Yep THE THANG: Mosey to Chicora hills for Hilly Beast workout and Mosey back to AO ANNOUNCEMENTS: HBD Sgt Slaughter and Kilts son COT: Amen
Leap Day Sprintvergence
AO: swampfox Q: Kitty PAX: Ratatouille, Collar, Kilt, Felix, Big Worm, Stent, Pinkman, Sheets, Bindi, Polo FNGs: None COUNT: 11 WARMUP: Lap around the Plaza and SSH and other warm up exercising THE THANG: Move around the Plaza and do various exercises and running. Point out new food offerings in Forest Acres ANNOUNCEMENTS: Check Slack …
Tuesday in the Gloom
AO: swampfox Q: SweetTart PAX: Nelly, Stent, Leprechaun, Sergeant Slaughter, Kitty, Kilt, Polo FNGs: None COUNT: 8 WARMUP: Ssh Imp walker Through the tunnel Mosey to corner at back of lot 10 burpees Merkins Squats Lbcs Mosey to far corner 10 burpees Hip thrusts Calf Raises Dry docks Mosey to parking lot 10 burpees THE …
Polo One More Round Beatdown
AO: swampfox Q: Kitty PAX: Strom, Billy Bob, Sergeant Slaughter, Kilt, Leprechaun, Nelly, Polo FNGs: None COUNT: 8 WARMUP: Polo arrives then SSH and Burpees THE THANG: Blocks and Fun ANNOUNCEMENTS: Sweep the Acres March 23rd COT: Polo stayed and prayed
Shaking the Valentine’s Day Hangover
AO: swampfox Q: Nelly PAX: Krusty, Leprechaun, Kitty, Sergeant Slaughter, Kilt, Polo FNGs: None COUNT: 7 WARMUP: Imperial Walkers, Squats, Merkins, Lap around church THE THANG: Grab blocks and Mosey/ walk to tables at back of school 3 exercises x 4 sets of 10 reps Curls BB Sit-ups Straight leg dead lifts Overhead press In-and-outs …
Crayton Loop
AO: swampfox Q: Misfire PAX: Collar, Kilt, Kitty, Leprechaun, Misfire, Sergeant Slaughter, Sheets, Strom, Polo FNGs: None COUNT: 10 CONDITIONS: 29 and crisp WARMUP: Eye Lock SSH 10 IC and 2 burpees x 4 THE THANG: Mosey to road on R side of Crayton – Ladder with 10-1 merkins with running between the 1st 2 …
Detour to Rutland
AO: swampfox Q: Detour PAX: Kitty, Leprechaun, Pinkman, Nelly, Strom, Polo FNGs: None COUNT: 7 WARMUP: Yep THE THANG: Rutland repeats and run back ANNOUNCEMENTS: check Slack COT: Detour
Sheets Endless WO
AO: swampfox Q: Sheets PAX: Kitty, Strom, Billy Bob, Sergeant Slaughter, Polo FNGs: None COUNT: 6 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
A little warmer than most anticpated
AO: swampfox Q: McNugget PAX: Leprechaun, Kilt, Sergeant Slaughter, Sheets, McNugget, Polo FNGs: None COUNT: 6 Warm up: Slaughter Starter 20 burpees oyo 30 second stretch Mountain Climber ICx15 Slow/fast Squat ICx10 Slow/fast merkins ICx10 Grab Blocks To Citadel Park with block, cusack, farmers carry, fireman’s carry Various pain stations along the way: Curls, overhead …
Ramblin to The Citadel and Back
AO: swampfox Q: Ramblin Man PAX: Sergeant Slaughter, Kitty, Stent, Leprechaun, Kilt, Billy Bob FNGs: None COUNT: 7 WARMUP: mosey around church THE THANG: mosey, run, lunges, pain stops to park, AMRAPS in park, same thing back, plank finish ANNOUNCEMENTS: COT: by Ramblin Man
SkiiiYiii
AO: swampfox Q: Leprechaun PAX: Nelly, Kitty, Stent, Sergeant Slaughter, Sheets, Polo FNGs: None COUNT: 7 WARMUP: SSH IC IW IC Merkins Squats Big Boys THE THANG: Mosey down Forest Drive with multiple pain station stops. Focused on building Ski Legs ANNOUNCEMENTS: Scramble team still needs one more runner for D2D. COT: Help guide us …
Dealers Choice Trifecta
AO: swampfox Q: Kitty , McNugget, Stent PAX: McNugget, Stent FNGs: None COUNT: 3 WARMUP: By Kitty THE THANG: Split Q in thirds. Ran around and did some Block work. Blocks were harmed but we got better ANNOUNCEMENTS: HNY! Still 1 slot available for Scramble Dam to Dam team COT:Yep
Sprintvergence
AO: swampfox Q: Kitty PAX: SweetTart, Collar, Billy Bob, Leprechaun, McNugget, Sheets, Stent FNGs: None COUNT: 8 WARMUP: Who has the Q? No one has a clue. THE THANG: Various exercises and laps around Trenholm Plaza ANNOUNCEMENTS: Runvergence at Scramble tomorrow COT: Yes. Amen
Trifecta Post Holiday
AO: swampfox Q: Kitty PAX: Strom, Polo FNGs: None COUNT: 3 WARMUP: Kitty THE THANG: Dealers Choice ANNOUNCEMENTS: Sprintvergence on Thursday COT: Yep Amen
Crazy 8
AO: swampfox Q: Misfire PAX: Sheets, Kitty, Leprechaun, Billy Bob, Stent, Misfire, Nelly, Polo FNGs: None COUNT: 8 CONDITIONS: Car said 29 when we left, cold but not bad WARMUP: 5 SSH burpees for warmth, lower body stretches, 5 SSH burpees THE THANG: Mosey to Citadel Park with about 5 pain stations along the way …
Guess Detour Went to Hammer. . .Dealers Choice
AO: swampfox Q: Kitty PAX: Leprechaun, Kilt, McLovin, McNugget, Polo FNGs: None COUNT: 6 WARMUP: Dealers Choice THE THANG: Kitty: Warm Up and Block work Polo: Mosey to front of school. 3 rounds Clap Merkins, Dips, Step Ups x 20 reps each. Few laps with Burpees (defying the ban on burpees) and Diamond Merkins McLovin: …
AOQ Handoff Leprechaun out
AO: swampfox Q: Leprechaun , Kitty PAX: SweetTart, BunkBed, Collar, Ramblin Man, McLovin, Billy Bob, Polo FNGs: None COUNT: 9 WARMUP: 10 SSH IC 10 IPW IC 10 Squats IC 15 Carolina Dry docks 15 Burpees THE THANG: Mosey to pain station 10 merkins 10 big boys 10 squats 5 Burpees Mosey to pain station …
SPRINTVERGENCE!!!!
AO: swampfox Q: Leprechaun PAX: BunkBed, Stent, Billy Bob, Collar, McNugget, Ratatouille FNGs: None COUNT: 7 WARMUP: Run a lap around Trenholm Plaza Parking lot. THE THANG: 30 minute HIIT workout PAX complete a round of the following: 11 Burpees 11 mountain climbers 11 jump squats 11 Big Boys 11 Carolina Dry Docks Run a …
Holiday Hangover
AO: swampfox Q: Ramblin Man PAX: Leprechaun, Kilt, Polo, Stint, None FNGs: 1 None COUNT: 5 WARMUP: mosey to Converse Hill In Cadence x 15 SSH Squats Through the Tunnel Mosey down the hill Merkins + BBS x 15 Mosey up Hill Merkins + BBS+ Lunges x 15 Head back and grab blocks. THE THANG: …
Where was Swampfox?
AO: swampfox Q: McNugget PAX: Billy Bob, SweetTart FNGs: None COUNT: 3 Conditions: 53 and dry under the perfectly placed awning. The Swampfox pax must have forgotten there was plenty of covered space at their AO. Warm up SSH IC x 20 5 count merkins IC x 10 5 count squats IC x 10 Imperial …
Strom No Show
AO: swampfox Q: Kitty , Sheets, Kilt, Stent PAX: Nelly, Polo FNGs: None COUNT: 6 WARMUP: No sign of Strom. Kilt took Warm up THE THANG: Ran by Strom’s house no signs of life did some running and pain stops ANNOUNCEMENTS: Leprechaun elected AOQ for life. Congrats! COT: Kilt.