AO: Swampfox Q: Leprechaun PAX: Collar, CESS, Kilt, Ratatouille, McLovin, Detour, BunkBed, Jar Jar, Bidet, Lover Boy, Precious, Alter Boy, Tardy FNGs: None COUNT: 14 WARMUP: Just enough to get the blood flowing THE THANG: 30 minute HIIT workout PAX complete a round of the following: 10 Burpees 10 jump squats 10 merkins 10 pranks …
AO: Swampfox Q: Misfire PAX: Kilt, Sheets, Misfire FNGs: None COUNT: 3 WARMUP: parking lot lap mosey, LBAC forward and backward, raise the roof, and squats THE THANG: Slum Dog Squats (think Hustler merkins but with squats and calf raises) 1-10 and 4-40 Parking lot mosey lap Hustler Merkins 1-10 and 4-40 Parking lot mosey …
AO: Swampfox Q: Kitty PAX: Kilt FNGs: None COUNT: 2 WARMUP: SSH and other warmups THE THANG: Run to park, circuit, run around with circuits, run back to AO MARY: 3 rounds of Mary ANNOUNCEMENTS: Come back out to Swampfox COT: Kitty. Thanks to Kilt for not making me workout alone.
AO: Swampfox Q: Fountainhead PAX: Big Worm, Kilt, Leprechaun, Nelly, Fountainhead FNGs: None COUNT: 5 WARMUP: SSH X 25; Mercans X 12; LBCs X 25; Little Baby Arm Circles X 25; Raise The Roof @ Calves X 25; BBSUs X 25 THE THANG: Place one block at the top of the parking lot and one …
AO: Hammer Q: Ratatouille PAX: Sheets, Kilt FNGs: None COUNT: 3 WARMUP: SSH, Through the tunnel, IW, Frankensteins (all IC) 1 store front mosey lap 20-25 yd distance- A skips, B skips, high knees, butt kicks THE THANG: Same distance as the warm up used for the following: 3 rounds of 75% run – Merkins …
AO: Swampfox Q: Billy Bob PAX: Misfire, Leprechaun, Billy Bob, Kilt, Strom, Nelly, Buc-ee, Polo FNGs: None COUNT: 8 WARMUP: Leprechaun announces he must go home because he has 2 right shoes. Slaughter Starter 20 burpees THE THANG: Mosey to Chicora Hill via Furman. Stopped at each intersection for various warmup exercises. At Chicora Hill: …
AO: Swampfox Q: Leprechaun, Strom, Krusty PAX: Big Worm, Kilt, Polo FNGs: None COUNT: 6 WARMUP: THE THANG: Blocks, Squats, merkins, Mary, Mosey MARY: Plenty ANNOUNCEMENTS: Steel Hands Family Day is 1pm this Sunday, May 21st 05-29-23 1 hr Memorial Day Bull, NE Murph starting and ending at Sandhills Sbux, Sawmill Remembrance Ruck 0600 at …
AO: Swampfox Q: Kitty PAX: Leprechaun, Sheets, Nelly, Strom, Ramblin Man, Kilt, Magnum (F3 Houston) FNGs: None COUNT: 8 WARMUP: Yep THE THANG: Lots of lunges, trip to Citadel Park, Awkward block work MARY: Yep ANNOUNCEMENTS: Welcome Magnum from F3 Houston COT:
AO: Swampfox Q: CESS PAX: Wally, Billy Bob, Ratatouille, Duckie, Leprechaun, Kitty, Kilt, Bindi, Collar, McNugget, Fountainhead, Stretch, Pinkman, Misfire, CESS, BunkBed, Ramblin Man FNGs: None COUNT: 17 WARMUP: Jog to the Publix side of Trenholm Plaza. 5 Burpees suicide to the first cart return and back. 2nd cart return and back. all the way …
AO: Swampfox Q: Misfire PAX: Billy Bob, Kilt, McNugget, Misfire, Sheets, Leprechaun FNGs: None COUNT: 6 WARMUP: SSH, inch worm push-ups, squats THE THANG: Mosey to Citadel Park 50 merkins and 50 squats along the way AB DAY Iron flutters – like Hustler merkins but iron cross and flutter kicks – 1-4 up to 10-40 …