1 Is the loneliest #
AO: the-rock Q: Leprechaun PAX: Leprechaun FNGs: None COUNT: 1 WARMUP: Run to AO THE THANG: Rocky Road ANNOUNCEMENTS: Are announcements heard if only 1 PAX is present? COT: The path least taken is never the easiest.
Leprechaun
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: …
Hills and cars!!
AO: the-rock Q: BooBoo PAX: Leprechaun, Hawg FNGs: None COUNT: 3 WARMUP: run to AO or 50 squats & 50 merkins THE THANG: 2 Rocky Rd and 1 the Rock ANNOUNCEMENTS: CCBH 12/16/23 & sign up for a Q @ #the mission you won’t regret it! COT: Use our gifts to bless others.
Halloween Sprintvergence
AO: hammer Q: Silent Bob PAX: Leprechaun, Ratatouille, McNugget, Billy Bob, Kitty, Misfire, Sheets, Nelly, Kilt, Polo FNGs: None COUNT: 11 WARMUP: – Slaughter Starter (Burpees x20) – Side-Straddle Hops – Imperial Walkers – Grass Pickers – Arm Circles (w/ Turkish Night Clubs) THE THANG: – Lap around the parking lot – Merkins x30 – …
If you can’t run… walk
AO: the-rock Q: Bindi PAX: BooBoo, Hawg, Leprechaun FNGs: None COUNT: 4 WARMUP: stretching OYO THE THANG: 2 for the rock, 2 for rocky road ANNOUNCEMENTS: Sprintvergence with Hammer and Swampfox tomorrow Trenholm plaza 0530 COT:count o Rama, name o Rama Bom, Prayer
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- …
Swampfox Visits Atascadero and Idalia Park
AO: swampfox Q: Kitty PAX: Nelly, Leprechaun, Sheets, Polo FNGs: None COUNT: 5 WARMUP: Yep THE THANG: Worked our way to Atascadero then to Idalia Park then home. 2 miles covered ANNOUNCEMENTS: Ramble convergence. COT: Yep
5 Rounds under cover
AO: swampfox Q: CESS PAX: Leprechaun, Kitty, Kilt, Collar, CESS, Polo FNGs: None COUNT: 6 WARMUP: jog to the blocks move under cover THE THANG: 5 rounds 10 SSH IC 3 Burpees 5 rounds 1 minute wall squats 20 curls 15 merkins 5 rounds 10 Bonnie Blairs 15 curls 20 military press Take a lap …
Rinse and Repeat
AO: swampfox Q: Billy Bob PAX: McNugget, Leprechaun, Kitty, Kilt, Fountainhead, Stent, Nelly, Big Worm, Krusty, Polo FNGs: None COUNT: 11 WARMUP: SSH IC. Right hamstring stretch. Through the tunnel IC. Left Hamstring Stretch. Imperial Walkers IC. SSH IC. THE THANG: Grab blocks and circle up. Instructions relayed. Staying together get a lap around church …
Hilly CHILLY Morning at The ROCK
AO: the-rock Q: Hawg PAX: BooBoo, Leprechaun FNGs: None COUNT: 3 WARMUP: Run to AO THE THANG: 1 for The ROCK w/o 2 for Rocky Road ANNOUNCEMENTS: sign up for the 11 yr. Anniversary COT: Thankful for the good gifts that we’re blessed w/ daily. Use them to honor and glorify God.