Draining the swamp

Draining the swamp

7 men + 2 stragglers came in on a relatively warm, but foggy January morning to drain the swamp. 7am hit, disclaimer given, and mosey to the bus parking lot.

COP
SSH x 25
IW x 20
Mountain Climber x 20 (remain in position)
Planck Jack x 20
Arm twirls

Head over to the track for 7’s
First side of the field – LBCs
Other side of the field – merkins

Mosey to the rear playground – broke up in groups of 3
Circuit work – upper body
Pull-ups x 10, Dips x 20, Derkins x 20
Rinse and repeat

It was such a nice morning, so mosey to the rear trail for a trail run + exercise at the end.
First round – Derkins after run
Second round – Dips after run
Third round – CDD after run
Bear crawl to top

Mosey to boat playground
Circuit work – lower body
Jump ups x 10, one-legged squats x 10 ea leg, calf raises x 20, tire jumps x 10, Donkey kicks x 20
Peoples chair and then rinse and repeat x 2

Mosey to cinder blocks
Some lifting
Arm curls, Press, Upright rows ea arm, goblet squat. Note, the number of reps increased as the Pax complained…
Crab walk to center, lunge back
Rinse and Repeat

Jack Webb up to 6 and back down

Mosey back to cars
Mary
LBCs, Flutter, Back scratcher, Dolly, Russian Twist
End

COT
Announcements –
CSAUP next Saturday 1/28 courtesy of Alf – http://f3nation.com/2017/01/17/area-51-mini-csaup-saturday-january-28-7am/
We’ll still meet at Area 51.
Thanks Squid for taking us out and thanks for the opportunity to lead. One interesting observation from YHC – it seems you work out harder when you Q. Definitely worth it.