Quest for 5
AO: swampfox Q: Strom PAX: Kilt, Kitty, Furlough, Nelly, Stent, Strom, Polo FNGs: None COUNT: 7 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Quest for 5
AO: swampfox Q: Strom PAX: Kilt, Kitty, Furlough, Nelly, Stent, Strom, Polo FNGs: None COUNT: 7 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Quest for 5
AO: swampfox Q: Strom PAX: Kilt, Kitty, Furlough, Nelly, Stent, Strom, Polo FNGs: None COUNT: 7 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Quest for 5
AO: swampfox Q: Strom PAX: Kilt, Kitty, Furlough, Nelly, Stent, Strom, Polo FNGs: None COUNT: 7 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Quest for 5
AO: swampfox Q: Strom PAX: Kilt, Kitty, Furlough, Nelly, Stent, Strom, Polo FNGs: None COUNT: 7 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Quest for 5
AO: swampfox Q: Strom PAX: Kilt, Kitty, Furlough, Nelly, Stent, Strom, Polo FNGs: None COUNT: 7 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Quest for 5
AO: swampfox Q: Strom PAX: Kilt, Kitty, Furlough, Nelly, Stent, Strom, Polo FNGs: None COUNT: 7 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
Swampfox 11.19.24
AO: swampfox Q: Misfire PAX: Billy Bob, Kitty, McLovin, Misfire, Nelly, Stent, Leprechaun, Strom, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP: Some stuff at COT – SSH, arm circles, leg stretching THE THANG: Mosey to Citadel Park. Stops long the way for 120 merkins and 120 squats total. Citadel Park – lots of big boys, …
Swampfox 11.19.24
AO: swampfox Q: Misfire PAX: Billy Bob, Kitty, McLovin, Misfire, Nelly, Stent, Leprechaun, Strom, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP: Some stuff at COT – SSH, arm circles, leg stretching THE THANG: Mosey to Citadel Park. Stops long the way for 120 merkins and 120 squats total. Citadel Park – lots of big boys, …
Swampfox 11.19.24
AO: swampfox Q: Misfire PAX: Billy Bob, Kitty, McLovin, Misfire, Nelly, Stent, Leprechaun, Strom, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP: Some stuff at COT – SSH, arm circles, leg stretching THE THANG: Mosey to Citadel Park. Stops long the way for 120 merkins and 120 squats total. Citadel Park – lots of big boys, …
Swampfox 11.19.24
AO: swampfox Q: Misfire PAX: Billy Bob, Kitty, McLovin, Misfire, Nelly, Stent, Leprechaun, Strom, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP: Some stuff at COT – SSH, arm circles, leg stretching THE THANG: Mosey to Citadel Park. Stops long the way for 120 merkins and 120 squats total. Citadel Park – lots of big boys, …
Swampfox 11.19.24
AO: swampfox Q: Misfire PAX: Billy Bob, Kitty, McLovin, Misfire, Nelly, Stent, Leprechaun, Strom, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP: Some stuff at COT – SSH, arm circles, leg stretching THE THANG: Mosey to Citadel Park. Stops long the way for 120 merkins and 120 squats total. Citadel Park – lots of big boys, …
Swampfox 11.19.24
AO: swampfox Q: Misfire PAX: Billy Bob, Kitty, McLovin, Misfire, Nelly, Stent, Leprechaun, Strom, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP: Some stuff at COT – SSH, arm circles, leg stretching THE THANG: Mosey to Citadel Park. Stops long the way for 120 merkins and 120 squats total. Citadel Park – lots of big boys, …
Swampfox 11.19.24
AO: swampfox Q: Misfire PAX: Billy Bob, Kitty, McLovin, Misfire, Nelly, Stent, Leprechaun, Strom, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP: Some stuff at COT – SSH, arm circles, leg stretching THE THANG: Mosey to Citadel Park. Stops long the way for 120 merkins and 120 squats total. Citadel Park – lots of big boys, …
Swampfox 11.19.24
AO: swampfox Q: Misfire PAX: Billy Bob, Kitty, McLovin, Misfire, Nelly, Stent, Leprechaun, Strom, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP: Some stuff at COT – SSH, arm circles, leg stretching THE THANG: Mosey to Citadel Park. Stops long the way for 120 merkins and 120 squats total. Citadel Park – lots of big boys, …
Kitty Blockwork
AO: swampfox Q: Kitty PAX: Kilt, Leprechaun, Polo FNGs: None COUNT: 4 DISCLAIMER WARMUP: Yep THE THANG: Grab blocks for campus tour loop. :alert: ANNOUNCEMENTS :alert: : Check Slack COT: Amen
Kitty Blockwork
AO: swampfox Q: Kitty PAX: Kilt, Leprechaun, Polo FNGs: None COUNT: 4 DISCLAIMER WARMUP: Yep THE THANG: Grab blocks for campus tour loop. :alert: ANNOUNCEMENTS :alert: : Check Slack COT: Amen
Kitty Blockwork
AO: swampfox Q: Kitty PAX: Kilt, Leprechaun, Polo FNGs: None COUNT: 4 DISCLAIMER WARMUP: Yep THE THANG: Grab blocks for campus tour loop. :alert: ANNOUNCEMENTS :alert: : Check Slack COT: Amen
Kitty Blockwork
AO: swampfox Q: Kitty PAX: Kilt, Leprechaun, Polo FNGs: None COUNT: 4 DISCLAIMER WARMUP: Yep THE THANG: Grab blocks for campus tour loop. :alert: ANNOUNCEMENTS :alert: : Check Slack COT: Amen
Life Advice from 3 Stacks
AO: swampfox Q: Silent Bob PAX: Kilt, Krusty, Nelly, Stent, Kitty, Leprechaun, Lobstah, Silent Bob, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles – Burpees x20 THE THANG – Mosey down Clemson to Clemson/Coker intersection – LBCs x30 – Merkins x20 …
Life Advice from 3 Stacks
AO: swampfox Q: Silent Bob PAX: Kilt, Krusty, Nelly, Stent, Kitty, Leprechaun, Lobstah, Silent Bob, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles – Burpees x20 THE THANG – Mosey down Clemson to Clemson/Coker intersection – LBCs x30 – Merkins x20 …
Life Advice from 3 Stacks
AO: swampfox Q: Silent Bob PAX: Kilt, Krusty, Nelly, Stent, Kitty, Leprechaun, Lobstah, Silent Bob, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles – Burpees x20 THE THANG – Mosey down Clemson to Clemson/Coker intersection – LBCs x30 – Merkins x20 …
Life Advice from 3 Stacks
AO: swampfox Q: Silent Bob PAX: Kilt, Krusty, Nelly, Stent, Kitty, Leprechaun, Lobstah, Silent Bob, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles – Burpees x20 THE THANG – Mosey down Clemson to Clemson/Coker intersection – LBCs x30 – Merkins x20 …
Life Advice from 3 Stacks
AO: swampfox Q: Silent Bob PAX: Kilt, Krusty, Nelly, Stent, Kitty, Leprechaun, Lobstah, Silent Bob, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles – Burpees x20 THE THANG – Mosey down Clemson to Clemson/Coker intersection – LBCs x30 – Merkins x20 …
Life Advice from 3 Stacks
AO: swampfox Q: Silent Bob PAX: Kilt, Krusty, Nelly, Stent, Kitty, Leprechaun, Lobstah, Silent Bob, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles – Burpees x20 THE THANG – Mosey down Clemson to Clemson/Coker intersection – LBCs x30 – Merkins x20 …
Life Advice from 3 Stacks
AO: swampfox Q: Silent Bob PAX: Kilt, Krusty, Nelly, Stent, Kitty, Leprechaun, Lobstah, Silent Bob, Polo FNGs: None COUNT: 9 DISCLAIMER WARMUP – Side Straddle Hops – Imperial Walkers – Grass Pickers – Windmill – Arm Circles – Burpees x20 THE THANG – Mosey down Clemson to Clemson/Coker intersection – LBCs x30 – Merkins x20 …
3x3x3
AO: swampfox Q: Nelly PAX: Stent, Kilt, Polo FNGs: None COUNT: 4 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
3x3x3
AO: swampfox Q: Nelly PAX: Stent, Kilt, Polo FNGs: None COUNT: 4 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
3x3x3
AO: swampfox Q: Nelly PAX: Stent, Kilt, Polo FNGs: None COUNT: 4 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
3x3x3
AO: swampfox Q: Nelly PAX: Stent, Kilt, Polo FNGs: None COUNT: 4 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
3x3x3
AO: swampfox Q: Nelly PAX: Stent, Kilt, Polo FNGs: None COUNT: 4 DISCLAIMER WARMUP: THE THANG: :alert: ANNOUNCEMENTS :alert: : COT:
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