Swamp Thing

  • When:02/27/17
  • QIC: Damascus
  • The PAX: Bottle Cap, Good Fella, Big Tuna, Legal Zoom, Dirty Bird, Posse, Popeye, Troylette, MoneyBall, Shop Dawg, Striker, Recalculating, Rockwell, Old McDonald, Jingles, Doc McStuffins


Swamp Thing

17 men endured the cold temps and inspiring music for a leg day that should make walking a joy.  This may be the 1st post where the music was unanimously applauded (at least when the speaker died…).

 

Warmup

  • Short mosey around parking lot
  • 30 SSH IC
  • 20 Imperial Walkers IC
  • 20 Mountain Climbers IC
  • Downward Dog / Calf Stretching

 

The Swamp Thang

  • Mosey around both schools to High School Entrance
    • 3 stops to wait for the 6 along the way – Planks, Cotton Pickers, Bomb Jacks while waiting
  • Station 1
    • 50 Box Jumps
    • Planks while waiting for 6
    • 50 Squats
    • Planks while waiting for 6
    • 50 Jump Lunges
    • Planks while waiting for 6
    • 50 Step Ups (each leg)
    • Planks while waiting for 6
    • 50 Calf Raises on Curb
    • Planks while waiting for 6
  • Mosey to Middle School Entrance
  • Station 2
    • 50 Heels to Heaven IC (civilian count – kind of)
    • 50 LBC IC (civilian count)
    • 50 Flutters IC (civilian count)
    • 50 Supermans IC (civilian count)
  • Mosey toward parking lot
  • ~50 yard lunges
  • ~50 yard reverse lunges
  • 1 lap around parking lot

 

Announcements

  • Sanctuary tonight – 7:30 at Brooklyn Pizza
  • Debbie’s house complete (round 1) – Still looking for funding for HVAC
  • Father / Daughter dance – Friday, 3/3 at Ballantyne CC (www.markthismoment.com)
  • OCR Training – Friday, 3/3 at Kinetic Heights (5:30am) – Talk to @F3Argonaut

Good Fella led pray

Out

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