Swampfox Pushes Through Backyard Circuit
The PAX of 11 began the day with a pyramid warm-up of side straddle hop, iron crosses,
Swampfox + Ruck Training?
12 pax on hand for a Humid Forest Acres morning like we all dream of. In preparation for an less than difficult Q, 3 pax decided to strap on some extra weight to make their time worthwhile. The Thang 30 SSH IC 30 Imperial Walker IC 10 Burpees OYO 0.5 Mile Jog to Citadel Park …
SwampFox SweatShop
If you posted this morning anywhere in Columbia then you know that doing anything at all in that weather was going to be uncomfortable. In normal conditions this workout would have been challenging but in the sweatbox that we had for weather this morning, this thang was definitely a step or two above challenging. Great …
SwampFox Trial by Mile
The cold front sweeping through on Thursday morning prompted YHC to put together a workout that would keep us moving. So that’s what we did. We moved around constantly for 45 minutes. It was wild. You shoulda been there. If you were there, here’s a lovely reminiscence of our good times — Conditions: 42 degrees …
SwampFox Does the Work
It was great to be back on Q at the Legendary SwampFox AO. These guys put in some serious work in frigid temperatures. Conditions: 30 degrees, frosty The THANG Run to Hamburger Hill: Run Hill & Rev. Lunge down x5 Run to the Tree of Life: Decline Merkins 10 IC, Fast Merkins 10 oyo x2 …
12 Days of Christmas – Swamp Fox Style
8 PAX emerged from the #Fartsack this morning in search of a way to #GetBetter. YHC is a huge Star Wars fan and loves a good trilogy so why not celebrate this Christmas Eve with the third installment of the 12 Days of Christmas workout. Once the proverbial whistle blew at 5:30 AM, the PAX …
#SwampFox on a Shopping Spree
As some schools are already back in session and others crank up tomorrow AM, today is the final day to gear up… and so what better place to end the summer and begin the new semester than Trenholm Plaza, our own personal retail epicenter. Few dads get into the act so we took time to …
Swampfox Swampy Hilly Beast
12 souls ventured into the swampy gloom for a beast of a workout Conditions: 81 and 196% humidity. The Thang: In Parking Lot SSH x 30 IC, Squats IC, Merkins 25 OYO, LBAC FWD, LBAC BWD, Raise the Roof Mosey out of parking lot down Clemson toward Trenholm. Stop at Chicora for explanation of Hilly …
A Nice Day at Swampfox
11 men took their DRP and posted at Swampfox this morning. The conditions were excellent for a July summer morning. YHC was still feeling the after effects of Hustler’s killer beatdown on Tues at Hammer, so I needed some motivation to put in the work. That meant absolutely zero burpees would be called. Instead, the plan …
Hammer/Swamp Fox Sprintvergence
Every so often the two Forest Acres bootcamps gather at Trenholm Plaza for an intense and fast paced, 30 minute beat down, followed by coffeeteria. 20 PAX posted for the workout. 9 from Swamp Fox and 11 from Hammer. This is what happened. Conditions: 75 and humid thanks to a much needed rain. The Thang: …
Swampfox Birthday BLIMPS
Conditions: 65 5 Pax came out to help me celebrate the start of my 39th year on this earth. There was no cake or candles, but there was work done. Warm Up: Lap Around Parking Lot to Basketball Courts SSH IC x 39 (only age related count of the day) LBAC IC Fwd x 20, …
V-Day Special at Swampfox
Can’t think of a better way to start off the gluttony and excess of Valentines Day than a trip to the gloom with 8 of your closest brothers in fitness, fellowship, and faith. Work was done and fun was had. Venti took 1stplace in the ranting/complaining/mumblechatter department, but what else is new? Well done sir. …
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. …
The Benjamin’s @ SwampFox
Q’s were in abundance at Swampfox this morning as two men showed up with every intention of leading the pax. One, however, was already spouting off the disclaimer as the second rolled in hot to the Crayton parking lot. Chaos ensued while AOQ Venti sorted out the schedule… we then blamed the confusion on a …
Swampfox Post Game Party
7 Pax arrived at the AO with varying emotions the morning after Clemson completed the perfect season and added another National Championship to the trophy case. Conditions: 54. Perfect. Disclaimer by YHC. Thang: Warm Up: SSH IC x 44, LBAC FWD x 16, LBAC BWD x 16 to remind the Gamecocks of the score in …
SwampFox/Hammer post Christmas Blitzvergence
13 Swamp Fox and Hammer PAX posted to the Trenholm Plaza #Gloom in search of 2ndF and Coffee. But first, they had to conquer a 30 minute non-stop #Blitz of epic (or maybe just embarrassing) proportion. Conditions: Perfect 45 degrees and clear. The Thang: Mosey lap around parking lot, and stopping in front of the …
Swampfox gets some McNugget Love
YHC had the pleasure of dishing out a little pain while also making things a little fun (I hope) at Swampfox. The pax spent quite a bit of time on YHC’s favorite field, the diamond, for a beat down and a little batting practice mixed. YHC was quite impressed with the Swampfox Pax batting skills! Conditions: 44 degrees and …
Swampfox Rutland Beast
Conditions: 60 and gloomy 7 pax venture out with Kitty on a little road trip To Rutland for a Beast of a workout Thang: Mosey out parking lot to “borrow” 3 cones and head to St Martins for a warm up 25 SSH IC, 6 Mt Climbers (4count) IC, 6 Mercans IC, 6 Squats IC Mosey toward …
SWAMPFOX is invaded by an outsider
11 PAX refused to let the fartsack win this morning. Billy Bob posted with a case of the red ass from YHC dropping an Epstein’s Mother on him during the 6th anniversary convergence. YHC felt completely comfortable that BB was capable of handling this mission without oversight. Just giving him a few more leadership opportunities. …
Swampfox 8.28.18 – Back to Where it All Began
This Tuesday morning brought plenty of opportunities for the F3 Columbia PAX to get better and start the day off doing the hard thing. Thunder’s 5-year anniversary. Hammer’s Army physicial fitness test. Or a little field work, road trip, and park fun at Swampfox. 9 men made the decision to enter the gloom at Crayton …
The first Swamp Fox/Hammer Blitzvergence!
On a dark and Gloomy morning, 23 men converged upon an asphalt parking lot unsure of what was to come. There was talk of a short workout and coffee. Yes, the coffeeteria, a virtual unknown experience for most boot campers in F3 Columbia these days. The stories about coffeteria from the runners were legendary, encapsulating …
The Lost Art of the Backblast (And One for SwampFox)
Men gathered and did work. That seems to be all that’s said of our morning routine these days, a checked box in the requirement that the Q craft a record of the sweat poured out. In some ways, that’s all that needs to be said. We got after it, did the hard thing, shared a …
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Swampfox 1776 Workout
3 pax got their 243rd year of Independence off to a good start with a 1776 themed workout. Conditions: 76 (or so) with at least 76% humidity Warm Up: SSH IC x 25 Imperial Walkers IC x 20 Merkins OYO x 25 Squats IC x 20 Mosey toward Citadel Park Just outside the Park: 17 …
Swampfox 5-8-18
Conditions – Perfect The Thang: SSH Mosey to parking lot entrance Partner up for a stroll around the school Partner 1 – completes exercise while Partner 2 runs Partner 1 – sprints to catch Partner 2 Partner 2 – completes the exercise while Partner 1 runs Partner 2 – sprints to catch Partner 1 …
#Swampfox working on that 9-pack.
8 PAX enjoyed a nice little workout this morning. YHC didn’t exactly plan around the injured PAX this morning with with bear-crawls to keep Kilt’s injured wrist in check, lunge walks to keep Venti’s injured knee wrecked and sprints to make sure my Achilles never heals. Regardless it was a nice morning so well worth every …
Swampfox Circuit Around the Tree of Life
THE SCENE: Swampfox, Crayton Middle: clear and 61 F3 WELCOME & DISCLAIMER: WARM-O-RAMA: *Lap around the parking lot *Pyaramid Warm-Up: 30 ssh, 25 iron crosses, 20 merkins, 15 Russian Twist, 10 Squat Jumps, 5 Burpies 30 second agility jumps, 4 sets: side to side, front to back, scissor, and criss-cross THA-THANG: We got after it …
Swamp Fox 500
With both unseasonable temperatures and the reality of the P200 looming on this Monday morning, YHC emerged from the #Fartsack looking for a way kick start the week with a tall glass of #DRP. Nothing like speed work to get your mind right and give you the opportunity to breathe in some cool morning air. …
SwampFox 2-1-2018
Four faithful PAX showed up in the gloom to do some work. The cold morning air (33°F) quickly seemed to warm-up and what seemed like a relatively easy workout plan quickly got rather painful. The PAX pushed through the pain and completed the workout like real champions. If you missed it, you shouldn’t have… Warm-up …
A Mary CHRISTMAS to #SwampFox
Six gentlemen rose early Thursday morn knowing that to #Fartsack days ahead of Christmas would only wreak more 1st F havoc amidst the holiday season. And into that offering to the totem of consistency was poured respect and admiration by the fellow pax upon a welcome serving of Mary and misery… spelled out with cheer. …
Swampfox Field Trip
12 Pax took to the streets on a little field trip to AC Flora aka Battle. Conditions: 40 and clear Thang: Leave AO down Clemson to corner of Clemson and Forest Warm Up: SSH x 30 IC, IW x 20 IC, Squat x 20 IC, 5 Burpees OYO Run down Forest past Fern Fitness to …
Better to Get Wet at Swampfox than in Yer Fartsack…….
Speaking for myself here but maybe 5 others would agree? Well, the weatherman got it right, go figure. It wasn’t long ago we were all mumblechattering about how hot and humid it is at the Swampfox sweatbox, today we welcome the cold November rain…..just no Axl…. Lap around parking lot Circle up: SSH x25 IC, …
Better to Get Wet at Swampfox than in Yer Fartsack…….Read More »
Block Party @ #Swampfox
Circle up in Parking Lot for SSH x 25IC Run Lap around lot and go grab blocks and bricks (not enough blocks). Circle up for the following: 25 Curls IC 20 Incline Merkins on the Block 25 Big Boy Sit Ups 25 Squats with the Block 25 Big Boy Sit Ups 25 Pulse Ups …
The Magnificent 7 of SwampFox
7 Men answered the call, set the alarm, and got out the door to workout at SwampFox this morning. We got better. A good F3 boot camp morning is never regretted. Here’s what we did… Conditions: Dry 47 degrees, really nice The Thang Run to get bricks, circle them up, and take back off again …
The Swelter of #SwampFox
October isn’t supposed to be like this! The leaves should be turning. There should be a crispness in the air. A hint of winter on the breeze should filter through the gloom. Not so this morning. Today the gloom could have been cut into chunks and distributed like big hot ice cubes… except hot cubes. …
Swampfox Backblast
Warm up lap around the parking lot – circle up: SSH x 25 (IC) Merkins x 15 (IC) Squats x 20 (IC) Run to pick up blocks and bricks, run to side of field away from the school right next to blocks, place blocks down, run across field, up the hill, and place bricks next …
SwampFox Circuits ’round the Tree
It’s always refreshing to go back to the AO where F3 really took off for YHC. One of the best spots I’ve experienced out of many in F3 – so many good resources there for quality work. One of these resources is what we call the Tree of Life. It’s surrounded by a bench that’s …
A #SwampFox Summer Farewell
School’s already back in session for a few unfortunate souls but the rest of the F3Midlands district 2.0s will join the headlong race to Christmas season by this time next week. The freedom of summer is, sadly, drawing to a close. It was with this deadline in mind, and apparent questionable judgment, that the #F3MidlandsTour …
SwampFox Report for 6/29/17
Exit Crayton and jog down Coker stopping at Coker & Furman – 25 SSH IC Continue down Coker stopping at Wofford and Pine Tree Park – Run around the triangle and at each corner complete the following: 20 Mercans / LBCs / Squats 4 Sets Jog down Wofford and then halfway sprint to the stop …
30 pax usher in the new bricks at #Swampfox’s 4th Anniversary
What a four years for #Swampfox- The second AO of @F3Columbia and first AO to split from Brickpile. Great to see such good numbers this am and many faces from this past. Prom and YHC moved the bricks from the jungle and added a few more to new resting place and for the 4 year …
30 pax usher in the new bricks at #Swampfox’s 4th AnniversaryRead More »
Four Corners at Swampfox
Krusty’s second Q was stronger than his first. Humidity was at an all-time high and work was done. Run to front of school SSH x 25 IC Squat x 20 IC Russian twist x 20 IC Merken x 15 OYO Run to corner Bear crawl 4o yards then lunge walk to other corner of the …
#SwampFox Downtown
Ten of the more faithful among F3Columbia climbed out of the #Fartsack either in spite of the late night watching the Warriors snuff out the Cav’s hopes or because the NBA Finals couldn’t keep them up. Either way, YHC felt a tribute to the end of the basketball year was good enough reason to plan a whole …
Swampfox Hilly Beast 2.0
Conditions: 65 and Breezy. 4 Pax follow Kitty on a familiar #Beastly jog off the beaten path. This was basically a repeat of a Q YHC did back in February and it was only 5 degrees warmer today than in February. The Thang: In Parking Lot SSH x 30 IC Mosey out of parking lot …
Snuggles Soft at SwampFox
Jog to Citadel Park On the way Burpies 1×10 Side straddle hop 4 count x25 Burpies 1X10 Carolina Dry Docks 1×20 Flutter kicks 4 count x25 Jump Squats x10 Squats 1×10 Merkens 4 count x20 Jog 5min At Citadel Park Circuit x3 25 Merkens, 50 Freddie Mercurys, 25 squats (plank when finished with all 3 …
Swampfox Backblast
The THANG: Run to grab blocks, circle up in field by tree of life: .75 mile run 100 push-ups 100 squats (with blocks) 100 curl press (with blocks) 100 sit-ups .75 mile run Reps can be done in any order and number the man chooses, they just must add up to 100. After completing the …
Round n’ Round at SwampFox
YHC is not a popular Q. YHC has never been popular, even as a kid (though there are more than likely very good reasons for YHC’s lack of appeal) – call it a blessing and a curse. But, the phenomenal group that showed up this morning definitely bucked a lifelong trend of unpopularity that YHC …
Block Party @ #Swampfox
Warm Up: SSH X 25IC 6 Burpees OYO YHC decided to incorporate a small #Swampfox Service Project and relocate the blocks from the field to a more usable location around the Tree of Life. Grab a Block and Circle up at the TOL. Curls x 20 IC Monkey Humpers x 20 Big Boys x 25 …
#SwampFox Goes Shopping
Beautiful mornings and with an eye on summer, YHC felt the need for a road trip having stuck around home for spring break week. With 11 of the faithful in tow, therefore, we vacated the regular haunts of #SwampFox and spent a little time getting cozy with Forest Drive. Conditions: Warm & Dry (#Cantore was way …
Swampfox 4.6.17
Conditions: 65 and a little breezy 7 Pax ventured into the Gloom to find the storms had passed, but burpees were in the forecast. Thang: Warm Up: SSH x 25, LBAC Fwd x 20; LBAC Bwd x 20; Raise the Roof x 20; Squats x 20 all in cadence Run out of parking lot to …
Swampfox takes a road trip
YHC was a little under the weather this morning but that didn’t stop 8 faithful making the trip to get a little work done. Conditions: 55 degrees The Thang: 10 count of each – going immediately from one exercise to the next SSH IC x 10, Russian Twist IC x 10 Flutter IC x 10 …