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: 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: CESS, Billy Bob, McNugget, Sheets, Huffy, Fallout (1st F), Strom, Kitty, Kilt, Big Worm, Leprechaun, Nelly FNGs: None COUNT: 12 WARMUP: 10 SSH IC 3 Burpees x 5 rounds THE THANG: Mosey out the back parking lot toward Citadel Park Stop for a little lunge walk and the 3 pain …
AO: Swampfox Q: Leprechaun, Kilt, Nelly PAX: Detour, Sheets, Krusty, Kilt, Nelly, Leprechaun FNGs: None COUNT: 6 Dealers Choice Warmed up Mosey Pain Stations BLIMPS Ring of Fire Happy Bday this week to Krusty and Kilt
AO: -Rock Q: Leprechaun PAX: Kilt, Hawg, Strom, Nelly, Leprechaun FNGs: None COUNT: 5 Start at top of Rockbridge Start at 5:45am Do 50 Merkins, 50 Body Squats Hill Circuit 25 Merkins at the bridge 25 Sit-ups at the top =1 lap • Repeat and reduce by 1 Rep on Merkins and Sit-ups each lap …
AO: Swampfox Q: Leprechaun PAX: Sheets, Strom, Kilt, Nelly, Leprechaun FNGs: None COUNT: 11 WARMUP: Mosey to Willingham SSH in cadence Squats in cadence Merkins in cadence Mosey to Church THE THANG: 50 gas pumpers 50 merkins 50 line jumps 50 hello Dollie’s 50 squats 50 line jumps 50 iron crosses 50 lunges count both …
AO: Swampfox Q: Leprechaun, Kilt, Nelly PAX: Sheets, Wally, Krusty, Kilt, Nelly, Leprechaun FNGs: None COUNT: 6 Warmup with some block work. BLIMPS MARY
AO: Swampfox Q: McNugget PAX: Krusty, Fountainhead, Leprechaun, Kilt, Nelly, Pinkman, McNugget FNGs: None COUNT: 7 Conditions: 73 and humid Warm up: SSH Grass pickers Mountain climbers LBAC’s The Thang: Grab blocks and make your way to Citadel Park. Cusak, Farmer’s carry, fireman’s carry along the route. Make a couple stops for various exercises. Stack …
AO: Swamp Fox FNGs: None COUNT: 9 WARMUP: Mosey to another parking lot SSH X10 IC Squats X15 OYO Arm Circles Fwd X20 IC Arm Circles Rev X20 IC Mosey to front of a house Planks “on your hands” for 30 sec Air Chair 30 sec Mosey to a park THE THANG: Tabata 25 sec …