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
Krusty
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 …
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 …
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 …
Polo Beatdown
AO: swampfox Q: Kitty PAX: Strom, Nelly, Krusty, Fountainhead, Stent, Polo FNGs: None COUNT: 7 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
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
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 …
BLIMP….S
AO: swampfox Q: Leprechaun PAX: Kilt, Nelly, Strom, Krusty, Stent, Kitty, Sheets, Polo FNGs: None COUNT: 9 WARMUP: Mosey to Crayton to wait on Polo. SSH IC Merkins IW Squats THE THANG: Mosey to Citadel park with a couple of pain stations. BLIMP Broke into 2 groups One group ran while the other performed exercise. …
Circuit Training at #SwampFox
AO: swampfox Q: Nelly PAX: Collar, Krusty, Leprechaun, Sheets, Kilt FNGs: None COUNT: 6 WARMUP: Imperial Walkers, Squats, Merkins, LBACs, lap around St. Martin’s and grab blocks THE THANG: Mosey to Crayton parking lot for the following circuits: 20-15-10 Curls-Overhead Press-Block Merkins Five 25-yard sprints 20-15-10 Calf raises w/ blocks-Goblet Squats-Dead Lifts 20-15-10 LBCs-BB Sit-ups- …