Forest Drive tour
AO: swampfox Q: Kilt PAX: Kilt, Nelly, Strom, Krusty, Misfire FNGs: None COUNT: 5 WARMUP: run around Forest drive THE THANG: block work MARY: ANNOUNCEMENTS: COT:
swampfox
Billy Bob’s billy goats
AO: swampfox Q: Billy Bob PAX: Misfire, Krusty, Stent, Kilt, Nelly FNGs: None COUNT: 6 WARMUP: SSH IC x 20. Lunge stretches. Windmills IC x 15. LBAC IC forward & back. 50 merkins 50 LBCs OYO. THE THANG: Mosey to First Community Bank lot for 30 Gas Pumpers and 30 Carolina Dry Docks. Mosey to …
Billy Bob’s billy goats
AO: swampfox Q: Billy Bob PAX: Misfire, Krusty, Stent, Kilt, Nelly FNGs: None COUNT: 6 WARMUP: SSH IC x 20. Lunge stretches. Windmills IC x 15. LBAC IC forward & back. 50 merkins 50 LBCs OYO. THE THANG: Mosey to First Community Bank lot for 30 Gas Pumpers and 30 Carolina Dry Docks. Mosey to …
Three’s Company (again)
AO: swampfox Q: Misfire PAX: Leprechaun, Stent, Misfire FNGs: None COUNT: 3 WARMUP: some more soccer stretching to loosen up the hamstrings THE THANG: Mosey to Citadel Park. 5 or 6 stops along the way for 10 merkins and 10 squats 1) Ab Crawl DORA – 100 iron cross, 200 big boys #crowdpleaser, 300 LBCs, …
Where was McNugget?
AO: swampfox Q: Leprechaun , Sheets, Stent PAX: Kilt FNGs: None COUNT: 4 THE THANG: Dealers Choice PAX did an incredible job bringing the heat while coming up with exercises on the fly. Even in the face of utter disappointment of a no show from McNugget, moral was unfazed and work was done in the …
Coupons Coupons Everywhere
AO: Swampfox Q: Leprechaun PAX: Kilt, Nelly, Ramblin Man, Sheets, Polo FNGs: None COUNT: 6 WARMUP: 15 SSH IC 15 IW IC 10 TTT IC 10 Merkins OYO 10 Squats OYO 10 LBAC IC 10 LBAC Reverse IC 10 RTR IC Grab a coupon THE THANG: Rucking to Pain Stations Pain Stations consisted: Coupon Merkins …
Swamp @$$
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 …
Three’s Company
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 …
Swampfox. Table for 2
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.
Blocks, Burpees & Barfing Bearcrawls
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 …